We all toss and turn in bed from time to time. Whether your insomnia is chronic or due to a stressful period in your life, we’re all guilty of having poor sleep habits that throw our brains and bodies out of balance. Our body’s clocks regulate everything from sleep to hormones, and when you confuse that clock with less than ideal bedtime routines, it’s a disaster. These are the best ways to fix that suboptimal sleep quality so you can feel refreshed every morning.
1. Keep it regular
Go to sleep at the same time every night and try to set an alarm for the same time every morning. Soon, your natural clock will begin to occur. Sleeping at an irregular schedule or staying up late every night will make your sleep schedule more chaotic.
2. Light eating habits before bed
It’s easy for many of us to binge late at night, especially when an addictive Netflix marathon is underway. Instead of greasy snacks and heavy or spicy meals, which can wake you up and cause a nasty bout of indigestion, opt for light snacks and a meal that fills you with vegetables and nutrients instead of carbohydrates or processed ingredients.
3. Exercise in the morning
For many, it is preferable to exercise at night. But doing this can keep your heart rate up and give you energy, rather than tiring you out for a restful night’s sleep. Your body needs time to tire naturally, so don’t activate it in the afternoon! Instead, stick to doing it in the morning and early afternoon, if possible.
4. Digital detox
Using our phones and computers too late at night can signal to our minds that it is daytime outside, even if it is the middle of the night. It even prevents the production of melatonin. That’s why many professionals suggest leaving your phone out of the bedroom or stopping using it an hour before bed. Try white noise or relaxing instrumental music if you’re used to sleeping with the TV on. It will do wonders for your REM cycle.
5. The bedroom is only for sleeping
We’re all guilty of texting from time to time or checking our feed in bed. It’s just as easy to turn the bed into your home office, call center or study area. This may be comfortable at the moment, but the stress of those activities will linger when you try to clear your mind and sleep. Keep your room just for sleeping and those anxious, racing thoughts will calm down on their own.