Getting a great night’s rest is crucial to being functional during the day. Unfortunately, many of us just don’t get great sleep at night, and lots of us have trouble falling asleep (or staying asleep) to begin with. Learn how to create a great atmosphere for sleep so you can get a great night’s rest without issue!
The best thing you can do to create a great atmosphere for sleep is to create a sleeping pattern for yourself. Going to bed and waking up in the morning at the same time every single day (yes, even weekends) helps to create an expectation of sleep naturally for your body. Even if it takes a while to get used to, your body will eventually learn to crave sleep when it’s supposed to, and will learn to wake up on schedule. It takes a while to get used to, but if you have trouble sleeping, it’s worth it.
Many people like to relax with a nightcap, but this can also have the opposite effect. Midnight snacks can also be sleep-stealers. If you can’t sleep at night and you tend to eat a snack or drink alcohol near bed, cut these habits out. One, they are empty calories that you won’t be burning off while you are sleeping, and two- eating and drinking before bed is a stimulant for the body. When your body is stimulated, guess what? It stays awake.
Exposing yourself to sunlight gives you energy during the day, so your body can be more easily regulated. If you catch some sun right when you wake up and before the sun sets, your body will get that vitamin D it needs and stay on track. A body that is getting proper sunlight (which has a calming effect on the body as well) is a more balanced body, and in turn is a body that will get better sleep at night.
Cutting down on caffeine can make a huge difference in your sleep as well. Caffeine in the afternoon can stay in your system until evening, so limiting your coffee to the AM can help you sleep at night. If you are restless in the afternoon, try a quick walk- exercise also helps you sleep better at night.
Try a few methods of getting a better sleep to see which ones work for you. Simple lifestyle changes can make all the difference in your sleep, and when you sleep better, you feel absolutely better all around.
Source:
How to Set Up a Healthy Sleep Environment (WebMD)