There are few things that can affect quality of life more than your sleep! Just think – when you are well rested, you tend to be happier, feel more energetic, and have better focus. These aspects trickle through to every aspect of life, including family, friendship, work, and personal goals. So how can you help ensure better sleep? Here are some tips you can try:
- Get to bed and get up at the same time every day, even on the weekends. This helps your body regulate its clock and can make falling asleep easier.
- Create relaxing bedtime habits that encourage sleep. Think yoga or meditation, softer lights, and a quieter environment.
- You have to be comfortable to sleep! Does your mattress support your back appropriately? Do you need new pillows? What about your room – is it too hot or cold? Do you have lights shining in? Do you need ear plugs, a white noise machine, or a humidifier?
- Exercise! This can tire you out enough to making falling asleep easy peasy. But don’t do vigorous exercise late at night as that can prevent you from falling asleep.
- Don’t nap. Even if you feel really tired, save your sleep for bedtime as this helps create a steady sleep schedule. If you feel exhausted, go for a light walk, do some yoga, or drink some water.
- Reduce your intake of caffeine, alcohol, and smoking as they can affect your ability to sleep.
- What do you do if those zzzz’s are elusive? Go into another room and do a quiet activity until sleepiness takes hold. Think some quiet reflection, looking out the window, or meditation. Do not watch the television or surf the Internet.
If you find that you routinely do not feel rested, even after what should have been a good sleep, consider making an appointment with your doctor. They can help determine whether or not you have sleep apnea and need a CPAP machine for CPAP therapy. Never underestimate the power of a great sleep!