While many lifestyle habits can impair rest, there are a few you can adopt to actually sleep better. The science of sleep hygiene looks at what behaviors and environmental factors are associated with quality rest, with research indicating that sweeter dreams might come easier with a few changes to your routine. Below, we have compiled a list of actions that sleep professionals and researchers have linked with healthier, better quality sleep.
10 Habits to You Sleep Better
Many adults often feel set in their ways and routines, but the truth is that almost anyone can adopt or improve habits. If you are wanting to sleep better, try sticking with the following practices for at least three to ten weeks, which is the estimated time it can take to develop a new habit . While it may take a little while to see big changes, things like sticking to regular schedule and getting adequate exercise have been shown to offer considerable benefits in the long term, and may also improve other aspects of your health in addition to restfulness.
Prioritize Sleep
First, make sleep one of your top priorities by recognizing just how essential it is to nearly every other aspect of your life. If you don’t allow yourself enough time for adequate rest, you will feel tired. This means you will not be performing as well as you could at work and may also make you more likely to get sick, which can further affect your productivity. Sleep deprivation can also impair your personal relationships, as you are more likely to experience stress, grouchiness and moodiness. Furthermore, if you drive drowsy or operate machinery, you are also placing yourself and others in real danger when you are exhausted.
Prioritize your need to sleep better by scheduling adequate time in your day for rest. One study showed that people who allowed to spend 6 hours in bed received approximately 5 hours and 40 minutes of sleep. When the same people were told to spend 10 hours in bed they slept approximately 8.5 hours. However much time your body needs to feel well rested (usually between 7-9 hours for adults), budget that amount in your schedule plus adequate time to get ready for bed and enough time to fall asleep naturally without feeling pressured.
Normalize Your Hours
Although bedtimes are normally associated with children, it turns out that regular sleep and wake times are also healthy for adults. People who stick to regular sleep wake schedules are less likely to experience sleep problems and may even be more likely to have healthier body weights than those whose schedule varies. Establish a regular sleep schedule in which you retire and wake at relatively the same times every day, including weekends. This helps keep your body’s internal clock regular, which makes it easier to fall asleep normally at night.
Nap Smart
Naps can be useful if your schedule simply does not allow you to get a solid 7-9 hours of rest in at night. New parents and shift workers often face inconsistent sleep hours, and elderly people may have short nighttime sleep durations. The key to napping smart is to take snoozes at least 5-6 hours before your actual bedtime and to keep naps under 1 hour so you do not affect your regular schedule. Experts also recommend that insomniacs avoid naps until patterns have normalized as well, though you should always consult with your doctor about what is right for your situation.
Prepare for Rest
Develop a nightly ritual that will help your mind and body relax and prepare for bed. It can be hard to turn off your mind immediately, especially after a long day at work or family stress. By developing a routine that relaxes you and sticking to it, you can decompress and signal to your body that its time to wind down. Reading, light yoga, a relaxing TV show, journaling and other habits could all work depending on what feels right for you. Taking a warm bath can be especially helpful, as going from warm water to cooler air naturally drops your body temperature which induces sleepiness.
Turn Off Electronics
Electronics like TVs, tablets, laptops, video games and smartphones pack a double whammy when it comes to sleep, however up to 95% of Americans use them in the evenings according to a 2011 National Sleep Foundation poll. The blue light emitted by electronic screens interferes with melatonin production, while the mental stimulation hinders your ability to sleep. If television is the best way for you to relax, watch a show or two, but make sure you turn the TV off an hour before it’s time to snooze. Laptops should also be banned in the hour before sleeping, as working at night can introduce anxiety and stress. It may be best to leave your phone out of the bedroom as well to reduce your desire to check emails, chat on social media or play games when you should be snoozing. If you use your phone as an alarm or need to keep it nearby, most phone platforms have apps available that will let you silence non-emergency alerts and calls at night so you aren’t disturbed.
Get Moving
Exercise has been shown to improve sleep quality and duration, with long-term results similar or better than those of sleep medications. When asked to rate their sleep and exercise connection in a 2013 National Sleep Foundation poll, 83% of rigorous exercisers and 76% of light exercisers reported sleeping well, even when they exercised late in the day. Comparatively, only 56% of people who reported no exercise felt they slept well. Frequent exercisers were also more likely to asleep easily and wake up happy. Another recent study showed that daily, moderate exercise (30 minutes of cardio 3-4 times per week) could add over 40 minutes of sleep time per night after 4 months, similar to what is received through sleep aids but without any side effects or dependency risks. Regular exercise also offers numerous other benefits for health and wellness.
Eat Mindfully
Pay attention to what you are eating, especially in the evenings. Heavy, spicy, and fat-rich meals can impair digestion, making it hard to get comfortable or causing you to wake in the middle of night. Lighter evening meals may help you sleep more soundly. If you need a bedtime snack, opt for protein and healthy carbohydrates – like handful of nuts, low-fat cheese, a banana, or a small turkey sandwich. One recent study found that eating a balanced, vitamin-rich diet is also important for good rest. Caffeine should be avoided 6 or so hours before bed. It is also wise to focus on getting your daily water requirements earlier in the day so you don’t need to use the restroom as frequently late at night.
Work on Anxiety
Insomnia often becomes a self-perpetuating cycle as people have trouble sleeping, then stress about not sleeping, and then don’t sleep. Sometimes, developing habits like tackling issues earlier in the day, learning stress-management techniques, reading, praying or meditating can help reduce stress and anxiety. If these aren’t working for you and you’ve had issues falling asleep more than 30 days, it may be time to reach out to your physician or a therapist who can help you beat whatever it is that’s impairing your sleep. It may be helpful to know insomnia is something that about 30% of people will experience it at sometime in their lives for various reasons, so there is no shame in reaching out for help if you aren’t sleeping well.
Make Your Bedroom Sleep-Friendly
Your bedroom provides the foundation for good sleep, so it should be comfortable for you (and your partner, if applicable). Try to keep your room uncluttered and clean (especially of dust), use soothing colors and fabrics, and make sure the room is dark at night and the temperature is comfortably cool. You should also make sure your mattress and foundation is in good condition. If your mattress is older than 8 years, if you awake with muscle or back pain, or if you have difficulty getting comfortable, it might be time to consider a new mattress. If you are experiencing neck pain specifically though, your pillow may be the culprit.
Fall in Love with Sleep
Another habit that can help you sleep better is to consciously change how you look at sleep. Sleep is not a pointless waste of time as our high-pressure society often likes to perpetuate; rather it is a very complex, very essential biological process. Learn to appreciate and love your downtime, knowing that your body and mind are being healed and restored, and that you are actively working on your health and happiness when you get adequate rest. The better-rested and more aware you are, the more you can get done tomorrow.
Have you made any changes in your daily routine in pursuit of better sleep? Feel free to share your sleep better tips below!
Note: There is a poll embedded within this post, please visit the site to participate in this post’s poll.