Try these tips for improving your sleep
If you are constantly seeking caffeine in order to stay awake, you may be sleep-deprived. If you fall asleep in class or in front of the TV, you might not be getting the sleep you need every night. Getting good sleep can make a big difference in your mood, your energy level, and your performance in school. Try these tips to improve the way you sleep.
Daytime tips for better sleep
What you do during the day can affect your sleep at night. Be sure to adopt positive daytime habits to help ensure that you sleep well when bedtime arrives.
1. Avoid sleeping in
Even though you may want to sleep in late on weekends, it is better to wake up and go to bed at the same time each day. This gets your body on a predictable schedule. Sleeping in too late can affect your ability to fall asleep at night.
2. Avoid stress
Stress can affect your quality of sleep and your ability to sleep. Try to avoid stressful situations during the day. If you are able to approach your day calmly, your sleeping at night should come more easily too. Try these stress management techniques to help get your stress under control.
3. Get good exercise
Getting a good workout is not only good for your overall health, but it also helps you sleep better. Try to fit your exercise in during the morning or early afternoon. If you exercise too late at night, it may keep you awake. If you have trouble finding the time to exercise, take a look at 6 Ways to Fit Exercise into Your Daily Routine.
4. Stay awake
Naps can be okay for some people, but for others, they can interfere with your nighttime sleep. If you do need a nap, try to take just 15 to 20 minutes to sleep. The later in the day you take the nap, the more likely it is to interfere at night, so try to finish any naps by early afternoon.
5. Enjoy the sunshine
Sunlight and other natural light can cue your body that it’s daytime and time to be awake. Get natural light during the day, and then when it gets dark, your body will start to wind down for sleep.
Nighttime tips for better sleep
Your nighttime routine can contribute to a better night’s sleep. Try these tips at night for establishing good sleep hygiene.
1. Turn off your devices
Back-lit devices such as TVs, mobile phones, tablets, and other hand-held devices, can disturb your body’s production of melatonin. Melatonin is an important chemical that helps your body relax into sleep. Aim to turn off your back-lit devices 1 to 2 hours before bed.
2. Wind down
Try to do calming things before bed. Exercising right before bed can make it hard to fall asleep. Try to finish any exercise at least 3 hours before bed. Before bed, find relaxing activities like reading, stretching, or yoga. Stay away from stressful conversations and thoughts that may keep you awake.
3. Avoid too much food and drink
Your body needs time to process the food and drink you consume. Some foods can be harder to process than others, such as spicy foods and rich foods. Avoid these foods too close to bedtime. Alcohol and nicotine are two vices that an also interfere with your sleep.
4. Make your room darker
Spend a little time evaluating your bedroom. Is it dark enough to bring on sleep? Are there noises that wake you up? Is your bed comfortable? Is the temperature right? Making your room comfortable for sleeping is important to giving yourself the rest you deserve.
We hope these sleep hygiene tips help you discover what works best for you in order to get a good night’s sleep. For any serious sleep problems, you should see your doctor. Getting good quality sleep can make a big difference in your life and give you renewed energy, improved mood, and better focus.
The Harris Casel Institute provides training for allied health and nursing careers at our campus in Melbourne, FL. Our weekly blog provides articles to promote health and career readiness for our student body. Our programs include Home Health Aide, Medical Billing and Coding, Practical Nursing, and more. Find out more.