Keep Your Circadian Rhythm In Mind
It is essential that you go to sleep and wake up around the same time, on a daily basis. This includes the weekends as it will help you to have a more consistent sleep cycle. Once you do this for a while, it will help you to fall asleep much faster at night and experience higher quality sleep overall.
You should also improve your circadian rhythm by getting enough sunlight every day. So, you should enjoy some sunlight every morning when you wake up for about 5 – 30 minutes. This will help you to wake up as well as increase how much melatonin your body produces.
Be Wary Of Caffeine
The vast majority of people drink coffee in the morning to wake up and get energy for the day. However, drinking coffee or other food items that contain caffeine after mid day, will likely cause sleep issues. So, if you want to have great sleep, be sure to avoid caffeine after 12pm.
There are many foods that contain hidden caffeine such as tea, weight loss pills, chocolate, energy drinks, soda and more. Each person metabolizes caffeine a bit differently, so you need to experiment to see how sensitive you are to it. In the event that you are very sensitive, then you may not be able to drink even decaf coffee, which still contains a minute amount of caffeine.
When you exercise on a regular basis, it actually helps to improve sleep quality. There have been numerous studies that indicate exercising for as few as 10 minutes every day is enough for better quality sleep.
There are many different ways you can exercise such as swimming, running, cycling etc. However, in order to improve your sleep quality, be sure not to exercise at least 4 hours before your sleep time. If you enjoy exercising in the evening, then you should consider mindful exercises such as tai chi and yoga. These exercises are excellent for reducing stress and will also help you to sleep better.
Snacking At Night
Eating particular types of foods in the night or evening may cause issues with your sleep quality. Eating foods that are spicy, fried or even very rich tend to cause problems such as indigestion. You may also have issues when you drink soda or eat citrus based fruits as well. So, you should aim to eat foods that are easier to digest such as milk and cereal, cheese, fruit etc.
If you have problems with heartburn, then you should sleep at a slight incline so that your upper body is a bit higher. This will ensure that your stomach acid stays in your stomach. You should also avoid eating an hour or less before sleeping so that your stomach can digest the food before you go to bed.
Making sure your bedroom is calm, quiet, dark and comfortable is imperative to a good night’s sleep. Consider a new mattress if yours has seen better days, read these Sleep Number reviews. Invest in some comfortable bedding and make sure that your room is clutter-free.