What would you do if you could sleep better tonight?
How would you feel tomorrow?
Improving the speed at which you fall asleep as well as the quality and length of your sleep is something that many people want. Doing so will likely result in feeling more refreshed when you get up tomorrow morning. When you’re more refreshed, you can accomplish a lot more during a day’s work.
But how can you sleep better?
How can you improve the quality of your sleep?
This article will provide you with 8 tips to improve the quality of your sleep.
8 Tips to Sleep Better
Do you often feel like you could use a nap during the day? Here are some tips that should help you sleep better tonight so you have more energy tomorrow.
- Is your partner keeping you up? While sleeping in the same bed as your partner is romantic and makes it more convenient for enjoying time together, it shouldn’t prevent you from getting the sleep you need. If your partner’s snoring, leg jerking, rolling or blanket stealing is keeping you up, you should have a serious talk about getting a larger bed or making separate sleeping arrangements. There is nothing wrong with separate beds, and you will see benefits within days!
Get your pet out of your bed. Yes, cats and dogs are wonderful and sleeping next to them may make you feel good… But they likely prevent you from getting a good night sleep. Spend a few dollars and get your pet his own dog bed.
- Stick to a regular schedule. Look at your entire week and come up with a single wake-up time and bedtime that works for you and your commitments. By sticking to the same sleep patterns every night (including weekends), your inner clock or circadian rhythm will know when bedtime approaches and you’ll fall asleep faster. Similarly, your body will know it’s time to get up and you’ll be less tempted to hit the snooze button.
- Don’t skimp on sleep. You may have a tight deadline and need to fit in a few extra hours of work, but avoid cutting down on sleep. Try to postpone errands, ask a friend to look after the kids or have a working lunch instead. If you absolutely have to cut a few hours of sleep, try and nap the following day to compensate for the missed sleep hours. Your body will let you accumulate a certain amount of sleep deprivation, but it will catch up to you one way or another, so try your best not to get into sleep debt.
Get out and enjoy the sun. Your body needs sunlight and it’s an important part of your circadian rhythm. Open the blinds as soon as you get up and dim the lights at least 30 minutes before going to bed. Such changes in natural light will help you sleep better. For those who live in Northern countries with very little sunshine in the winter months, you may want to invest in a natural spectrum light device, which tricks your body into thinking it’s getting its daily dose of sunshine.
- Don’t ignore snoring problems. If you or your partner snores or has breathing issues that wake you up at night, you may want to talk to a doctor. You could be suffering from sleep apnea.
- Create a relaxing bedtime routine. Use the 30 to 60-minute period preceding bedtime to relax and get your mind and body ready for sleep. Pick an activity that excludes electronic devices and relax. Such activities can include meditation, light yoga stretches, breathing exercises, reading or taking a relaxing bath.
- Avoid caffeine, alcohol and heavy meals. Stay away from these at least 3 to 4 hours before bedtime. Although you may think that a glass of wine relaxes you, it can cause you to wake up in the middle of the night. Read more about the effects of alcohol on sleep here.