Getting at least seven hours of sleep can dramatically improve your well-being. It can improve overall health and brain function and boost your mood, too. Further, it can reduce your risk of illness and long-term health issues like obesity, stroke, and heart disease. To improve your health, look at your sleep patterns and routines. Here are nine sleep habits you can incorporate into your life to start to feel greater vitality and happiness. These include things like investing in adjustable beds or more general suggestions like avoiding caffeine at night.
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1. Keep a Journal
Anxiety is one reason some people have a difficult time falling a sleep. When you climb into bed, do the day’s stresses pop up in your head? From taking out the trash and other tasks around the house to the duties you have at work and the issues in your personal life, all of those minor things can build up and make falling asleep or staying asleep feel almost impossible. Keeping a journal can help. Take a few minutes before you head to bed to write down your thoughts and feelings to take them off your mind.
2. Establish a Set Routine
The National Heart, Lung and Blood Institute recommends a set bedtime routine. This means going to bed at the same time every night and waking up at the same time every morning or around the same time. Establishing a bedtime routine helps your internal clock know when it’s time to fall asleep and wake up. It also gives you a sense of control over your sleep patterns. Moreover, try doing some of the same things every night, such as doing simple stretches or washing your face, to reinforce your routine.
3. Pick a Better Bed
Your bedroom is your haven, but it won’t feel that way when you have the wrong bed. Whether you have a lumpy mattress or one that’s too firm, it disrupts your sleep and can make falling asleep difficult. Consider adjustable beds that you can adjust to fit your body. They’re great for everyone, whether you want more support or prefer a softer mattress. You’ll love your bed even more with the right linens, like bed sheets with a higher thread count or comfy pillows.
4. Avoid Light Exposure
Light exposure occurs when you use any bright light before going to bed. One example is your phone. Do you check your emails or use social media to unwind before bedtime? Believe it or not, that screen does more harm than good. Avoid using electronics or devices for 30 to 60 minutes before bed. These devices include phones, tablets, video game consoles, and laptops.
5. Exercise Often
Exercise can help you get the sleep you need because it tires your body. Though experts often recommend working out at least three times a week, you can enjoy the same benefits when you exercise more or less. Look for activities that get your heart rate up, like cardio routines. You might also consider a walk around the block or some quick stretches. Aim to work out within two hours of heading to bed. By the time you’re ready to fall asleep, your body and brain are ready for a break.
6. Adjust Your Diet
While you can use an adjustable mattress to adjust your bed, consider adjusting your diet at the same time. A healthy diet ensures your body has the necessary vitamins and nutrients to recover from stress and injury. Eat more fruits and veggies as well as whole grains. If you’re not sure what diet is right for you or want to make major changes, consult your doctor.
7. Avoid Spending Time in Bed
It might seem strange to avoid spending time in bed, but you should think of your bed only as the place where you sleep. If you regularly kick back in bed with a book, talk on the phone, or do other activities during the day, your brain forms a link that the bed is for more than just sleeping. This makes it harder for your brain to shut off and interferes with your ability to sleep. If you can’t fall asleep after 20 to 30 minutes, get up and take a quick walk around the house before you try again.
8. Stay Away from Caffeine
For many people, coffee and other caffeinated drinks are a must-have. Though you can enjoy a cup of coffee or a can of soda in the afternoon, try to limit your intake later in the day. Keep track of what and when you drink to see how it affects your sleep. Some people can have caffeinated drinks up to two hours before bed, but most need to avoid them for four hours or more before bedtime. Keep in mind that the effects of caffeine can last for three to seven hours.
9. Make Your Bedroom More Relaxing
Making your bedroom more relaxing is a good way to improve your sleep. On top of changing your mattress and using different linens, consider the bedroom furniture sets that have the vibe you want. You might choose a set with a matching headboard, dresser, and nightstand. The dresser and stands give you more room for storage, which helps you stop worrying about finding the right spots for your stuff. You can also use an essential oil or candle warmer to enjoy your favorite calming and relaxing scents. Also, consider painting the walls a soft shade like pale blue or soft green.
Better Sleep Habits Lead to a Healthier Life
Your journey to developing better sleep habits starts today. Begin with simple things like reducing caffeine intake and making small dietary changes. Work your way up to getting more exercise and investing in new bedroom furniture to turn your bedroom into the perfect nighttime sanctuary.
