Millions of Americans deal with sleep disorders. These disorders rob these individuals of a good night’s sleep, which leaves them feeling extremely tired. If you are currently struggling to get to sleep at night, now is the time to do something about it. In most cases, bad sleep habits are to blame for common problems like insomnia.
Correcting these bad habits is the only way to get the rest you need on a consistent basis. The following are some things you can do to create healthier sleep habits.
1. Assess The Condition of Your Existing Mattress
Before you start to make a ton of changes to how you approach getting a good night’s sleep, you need to check a few basic elements. The main thing you need to do if you are having problems sleeping at night is to assess the condition of your current sleep surface. It is nearly impossible to get a good night’s rest on a worn-out mattress. If your mattress is old and unsupportive, now is the time to replace it.
Instead of going out to look for a mattress at a local store, you can get a better deal by shopping online. Finding a mattress to buy online will require some research. The more you know about the mattresses that fit your sleep style, the easier it will be to choose the right one.
2. Avoid Consuming Caffeine Late in the Day
The only way most people make it through the day is with copious amounts of caffeine. When encountering sleep problems, you have to control the amount of caffeine you put into your body. You also need to avoid drinking coffee late in the afternoon.
Most people fail to realize that caffeine stays in their blood for nearly eight hours. This means that it can keep you up at night if you drink it late in the day. Ideally, you want to avoid drinking any caffeine after 2 p.m. if possible.
3. Get More Bright Light Exposure Throughout Your Day
The natural clock that your body has is referred to as its circadian rhythm. This natural clock tells your body when it is time to get to sleep. If your circadian rhythm is disrupted for any reason, you will have a hard time getting sleep at night. One of the main things that help your circadian rhythm stay accurate is bright light during the day.
If you are having bouts of insomnia, then you need to try to get outside more during the day. By doing this, you can get your circadian rhythm back on track in no time.
4. Don’t Take Long Naps
There have been numerous studies that show the benefits of taking short power naps. However, if you are taking long naps in the daytime, you run the risk of being up all night. These long naps during the daytime can mess up your internal clock, which is why you need to avoid them. By skipping frequent naps in the daytime, you can actually get in bed at night tired and ready to get some rest.
5. Work On Making Your Bedroom More Relaxing
Trying to get good rest in a room that is loud and bright is difficult. If your bedroom isn’t optimized for comfort, then it is only a matter of time before sleep problems start to surface. This is why you need to update your room and focus on making it more relaxing. The best way to accomplish this goal is by getting curtains that block out the sun and removing electronics from your bedside.
6. Stick To a Sleep Schedule
Healthy people are usually creatures of habit. One of the best ways to get your body in a good rhythm when it comes to when it rests is by developing a sleep schedule. Going to bed and waking up at the same time every day can do wonders for how well you rest at night.
7. Late-Night Eating Should Be Avoided
The human body has to do a lot of work when trying to digest food. Every time you eat, your blood sugar gets a spike. While this isn’t a problem if you eat early in the day, it can become problematic when eating near your bedtime. Generally, eating late at night will lead to you being unable to sleep. This is why you need to avoid eating anything at least four hours before you intend on laying down for the night.
By following the guidelines in the article, you should have no problem developing healthy sleeping habits.
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