Has it been awhile since you had a good nights sleep? Don’t worry, you’re not alone. According to the American Sleep Association, 50-70 million adults in the United States have some sort of sleep disorder, 37% of 20-39 year olds report short sleep duration, while 40% of 40-59 year olds report having trouble staying asleep for long periods of time as well. So how can you improve your sleep? Try some of these tips:
Form a consistent sleep schedule – Try going to sleep at the same time every night, and wake up at the same time every morning. Getting your body adjusted to a schedule can do wonders for getting yourself to sleep through the night.
Power down any electronic devices an hour before bed – That bright blue light that is emitted from cell phones, tablets, and laptops can all strain your eyes and make it hard to fall asleep. It’s best to turn off these devices at least an hour before bed. If you can’t put down the device, at least dim the screen or even opt for the “nightshift” mode that is available on iPhones, which gives the screen a yellow tint.
Don’t exercise too close to bedtime – It’s great to exercise and keep your body moving, just try not to do it too close to bed time. By getting your blood pumping close to when it is time to go to sleep, you’re increasing your heart rate which will make it more difficult to fall asleep.
Keep your napping throughout the day to a minimum – By taking a nap too close to bedtime, or for long periods of time throughout the day you are increasing the risk of having a hard time of falling asleep at night. Try to keep your naps to a 30-minute maximum.
Put down the smokes – The nicotine contained in cigarettes is a surefire way to keep yourself up at night, if the nicotine doesn’t keep you up then the waves of withdraw will.
Cut the caffeine – Sure, we all need that cup o’joe to get us through those rough work days, but be sure to put down the java by mid-afternoon, and opt for a non-caffeinated drink instead. A glass of milk before bed is always a great way to wind down. Don’t like milk? Try drinking water, you can never go wrong with a glass of H2O.
Get a whiff of aromatherapy – Aromatherapy machines are becoming all the rage for those who can’t seem to shake stress. However, the scents that can be emitted from these machines can do more than help relieve stress. Certain scents, such as lavender or chamomile can help you relax and sleep more soundly. So invest in a small machine for your bedroom and let the aroma take you into a deep sleep.