There’s nothing more important than getting great rest at night. Restful sleep sets the tone for your day, and it gives your body the time it needs to repair from the stress of life. It’s so crucial to get plenty of quality rest, but a lot of people don’t sleep well at night. That’s where building your sleep hygiene skills comes in handy. You can completely improve your quality of sleep overnight with these 6 simple tips.
Understanding what it’s all about
Good personal hygiene doesn’t end in the shower. There are lots of daily habits that can build up your well-being. Sleep hygiene specifically refers to positive behaviors that promote a higher quality of sleep. You’ve got to be as serious about keeping your body fully rested as you are about keeping it clean. In fact, it may have even more serious implications for your health.
1. Don’t stress out when you’re in bed
Everyone experiences those nights when you just can’t fall back to sleep. You wake up, and your mind starts going everywhere. Maybe you’re thinking about work, or maybe you’re just excited about a big day coming up. Don’t lay in bed thinking about it. Get up, and have a seat in a comfy chair. Wait till you calm down, and get back in bed when you feel sleepy again. The reason you should never lay in bed is that you’ll turn it into a bad habit. You’ll start associating bedtime with stress, and you’ll be far more likely to keep waking up all night.
2. Cut out the caffeine
It’s not a good idea to drink any soda before bed. Give yourself plenty of time to calm down before you fall asleep. Caffeine can pull you out of a restful state throughout the night, and that means you’ll end up feeling horrible the next day. It might seem like a good idea to have a warm cup of tea to relax before bed, but caffeine is only going to detract from your quality of sleep. Don’t drink any caffeine within a few hours of bedtime.
3. Avoid blue light
It’s been well documented that harsh lights from screens can interfere with your natural circadian rhythm. Blue lights in particular may have a very serious impact on your ability to fall asleep. Watching TV in bed can also get you into the habit of staying up later than you normally would. Don’t let late-night television rob you of your beauty sleep.
4. Stay away from mood-altering stimulants
Caffeine isn’t the only thing you need to avoid. Store-bought medications can also have negative effects on your sleep cycle. Even a quick smoke can seriously interrupt your sleeping patterns hours later. If you’re going to have a nightcap with friends, then it might be better for you to stay up a little later until you start to wind down. Try to avoid going to sleep immediately after consuming any form of stimulant.
5. Get some fresh air
Your sleep quality has a lot to do with your state of mind. It’s important to allow yourself to totally relax at the end of the day. You might see a boost in restfulness with just a little fresh air before bed. Step outside, and let go of all the stress from your busy day. Get plenty of oxygen, and leave all your worries outside of the bedroom. Stress reduction routines are great habits to build into your nightly routines.
6. Put your phone away and hide the clocks
If you keep your phone within reaching distance of your bed, then you’re probably prone to checking the time on it as you wake up throughout the night. Looking at the bright light on your phone is bad enough, but obsessing over time can be just as bad. That’s why you should also get rid of clocks in your bedroom if you tend to check the time often. Just set a simple alarm, and don’t stress out about how much time you have left to sleep.
Are you ready to make a big improvement in your sleep schedule?
It’s not hard to take a few little steps towards a more restful night. Try your best to avoid associating your bedroom with stress. Leave all of your worries at the door, and don’t brood over anything in bed. Just relax, and enjoy your night.