Does this sound familiar? You’ve been tired all day, but once you’re in bed, you just can’t seem to get to sleep. You end up tossing and turning for what seems like hours, and you just know that tomorrow is going to be even worse.
So, now that you know how important it is to get a good night’s sleep, here are some top tips to follow:
- Keep a set sleep schedule. As much as possible, try to go to bed and wake at the same time each day. When your body and your brain get used to this schedule, your quality of sleep improves.
- Get more light during the day, less at night. Exposure to bright light during the day—sunlight is ideal—not only gives you more energy while you’re awake, but it also helps you sleep better at night.If you must use your computer or smartphone before you go to bed, make sure to adjust your screen settings or use an app that limits blue light exposure.
- Manage stress. Develop a routine that helps you relax before bed: calming activities include taking a bath, reading a book, meditating, and practicing deep breathing. All of these can help you turn off the stress and fall asleep sooner.
- Limit naps during the day. When you nap for a long time, your natural sleep/wake cycle gets confused, making it harder to fall asleep at night. If you do find yourself needing to nap in the middle of the day, keep them short, ideally no longer than twenty minutes.
- Make your bedroom an oasis. Your bedroom should be quiet and dark and don’t forget about the temperature: for most of us, cooler (about 70°F or 20°C) is better.
- Get a comfortable bed. A new mattress and pillow can be game-changers when it comes to sleeping better.
- Avoid eating and drinking right before bed. You’ll sleep much better if your stomach isn’t full. And who likes being woken in the middle of the night by a full bladder?
- Rule out a sleep disorder. If you’ve tried these tips and you’re still not sleeping well, consult your doctor to rule out a sleep disorder, or a medical condition such as sleep apnea, that may be affecting your ability to get a good night’s sleep.