Good quality sleep is a privilege unknown to many of us because we cannot form a consistent sleep routine. Therefore it is necessary to incorporate fundamental sleeping tips to help us sleep better.
But if you have tried to wind down before bedtime yet cannot have consistent, relaxing sleep, here are five authentic sleep tips that will train your internal sleep clock to help you get better sleep at night!
1. Personalize Your Sleep Routine
According to Olympic athletes, sleep is a crucial part of sports performances. But how do the athletes catch the best quality sleep in such an anxious environment?
One of the best ways to ensure quality sleep at night is to personalize your sleeping pattern since no one else would curate the sleep routine that suits you best.
Therefore you need to create a sleep environment that is most comfortable for you. You have to follow some nighttime rituals to wind down willingly.
Although an optimized sleep routine requires persistence and repetition, according to Gabby Douglas, a three-time Olympic gold medalist, a personalized sleep routine is the most crucial factor that helps you get better sleep.
In an interview with Cosmopolitan, she said, “I curl up in my bed to meditate, which helps me learn to clear my mind and puts me in a good place mentally and spiritually.
Besides practicing meditation, you could also follow a nighttime skincare routine or look for other proven sleep tips such as dimming the lights, avoiding certain drinks, and other things that will help you wind down before bed.
2. Keep a Consistent Sleep-Wake Cycle
Irregular bedtime negatively affects the quality of sleep. In contrast to this, consistency plays a vital role in maintaining your sleep-wake cycle. The regularity of your sleep routine affects your overall health as well.
The recommended amount of sleep for a healthy adult is about seven to eight hours of quality sleep. Unfortunately, most people cannot achieve this sleep goal as they have difficulty falling asleep at the same time every day. So how do you set a consistent sleep pattern?
Going to bed and getting up at the same time is the key to a consistent sleep routine. Such a regular sleep cycle reinforces your body’s circadian rhythm to function well. According to the Olympic athlete Sam Ojserkis, it is crucial to lay in bed at the same time every day to catch ample good quality sleep.
He mentioned that he went to bed at 8 pm every day and got out of bed at 5 am in an interview. This consistency helped him catch better sleep even under anxious environments.
It proved that if you wake up and go to bed at a particular time, you will regulate your sleep-wake cycle. Therefore, you must practice going to bed at the same time, even on the weekends.
3. Noise and Light Control
If you want to get quality sleep, it is essential to create an ideal room for sleeping. It means that your room should be quiet and dark.
Often, you use your phone in bed and wonder why you have difficulty falling asleep. It is because light makes it challenging for your brain to differentiate between noon and night. Therefore it is essential to avoid prolonged light-emitting screens before bedtime.
To combat this issue, you should avoid using your phone in bed. Besides that, you can also use room-darkening shades to create a dull environment that will help you fall asleep quickly.
In addition to this, you should keep the noise down. Be it the dull sound created by a fan or a loud banging on the door; these noises will significantly impact your sleep. A good solution for this is to use earplugs.
Also, a sleep tracker would help you gauge how long you sleep. If you track your sleeping hours, it will provide you with insight on sleep, and you could work further on your sleep routine to improve it.
4. Watch What You Drink or Eat
Most people are fond of having tea or coffee at night, but it’s best to replace them with decaffeinated drinks because the stimulating effects of caffeine can disrupt your sleep cycle.
Caffeine can remain in your body for up to five hours; therefore, it is vital to avoid drinking it past 3 pm for a night of quality sleep.
Certain foods also disturb your sleep.
For example, food with high carbohydrate content will help you fall asleep, but it would also ruin sleep quality. Likewise, going to bed stuffed with large meals will cause discomfort, causing you to lose precious sleep hours.
Another thing that you should avoid is alcohol since it disrupts sleep later at night. If you get nighttime food cravings, it is essential to switch to healthy meals that are easy to digest instead of stuffing your stomach with fatty foods.
Also, it’s best to avoid junk food at all costs. Moreover, pay attention to what you eat and drink.
5. Make Time for Physical Activity
Physical activity such as cardio or weight training during the day can help you get better sleep at night. However, even a little exercise helps improve mood, cognitive functions and alleviates anxiety levels. All these three factors contribute to you having a more restful and restorative sleep phase.
Moreover, if you get moderate exercise throughout the week, it can considerably improve sleep quality compared to vigorous activity. According to a study, stretching exercises paired with some intermediate resistance training can benefit people who have insomnia.
Aerobic exercises also tend to decrease sleep onset and increase sleep duration. So if you try to squeeze in a couple of stretching activities along with low-intensity cardio in your routine, it would help you get restorative sleep at night.
The Final Words
Although it is normal for you to have occasional sleeplessness if you struggle to fall asleep or wake up multiple times at night, you should consult your doctor.
Keep in mind; it is essential to treat any underlying causes that might be disrupting your sleep.