This is a collaborative post. All views and text are mine.
Getting a better night’s sleep doesn’t have to be such an impossible goal when you have nights where you lay awake tossing and turning all night. You probably don’t realize the kind of control that you do possess over the amount and the quality of sleep that you can get each night. You may not know this, but your daily routine plays a huge factor in your nightly sleep pattern.
1. Keep a peaceful bedroom environment.
A bedtime routine will alert a signal to your brain that it is time to relax and let the day melt away. By keeping a cool, dark, and quiet bedroom, you will create an environment that is tranquil and promotes good sleep.
2. Make sure that your bed is comfortable.
It’s important that your blankets give you plenty of room to move around and that you are not either too hot or too cold. A good quality mattress is key as well, and the best way to avoid a disruptive night sleep when sharing a bed is using a Firm Memory Foam Mattress. Using a good quality foam mattress along with a good mattress cover will provide not only extra comfort, but you may feel less movement from your partner during the night.
3. Limit caffeine and nicotine.
When you are working on getting a better night’s sleep, the best thing to do is to eliminate caffeine and nicotine all together. They are both stimulants and can cause major sleep disruptions, especially when you use either close to your bedtime.
4. Try to avoid alcohol near bedtime.
We love that alcohol helps us to relax after a long day, but it interferes with our sleep cycle once you fall asleep. Even just one drink right before bed can cause a problem with regulating a healthy sleep cycle. If you are going to indulge, try to do so at least 2-3 hours prior to your bedtime.
5. Watch what you eat.
A great tip is to try to eat an earlier dinner so that you are not eating a heavy meal close to bedtime. If you love spicy foods, avoid these too because they can cause acid reflux or heartburn and that alone will keep you awake. Also, if you drink too much before bed, you can have several unnecessary bathroom trips overnight and there goes your uninterrupted night’s sleep. The key is to watch what you eat and choose healthy foods.
6. Exercise during the day.
The more you exercise during your daily routine, the better night’s sleep you will get each time you go to bed. Whether you hit the gym hard or go for some light walking or running as your form of exercise, you will reap the benefits as long as you incorporate these and other healthy self-care habits regularly. Regular exercises improves the major symptoms of not only insomnia, but sleep apnea also.
7. Practice meditation.
As life throws you curveballs throughout the day and your stress and anxiety levels rise, take time to slow down and unwind once you are home. To help with a better night’s sleep, consider adding to your night routine a period of meditation where you can quiet your brain and focus on just being still. Set aside a specific amount of time each night, start with about 3-5 minutes to sit in a quiet place and do your best to block everything out. If you mind starts to wander and thoughts begin to race, recognize them and then try to quiet them down again. Keep practicing this every night until you finally can just sit, be still, and focus just on nothing.
When you create unhealthy daytime habits and make choices that can leave you restless at night, these can affect not only your mood, but things like your heart health, immune system, creativity, and let’s be real, make you plain old grumpy. But if you try some of these tips, you may find something that works for you so that you can enjoy a better night’s sleep and be on your way to improving your physical and mental health.