Feeling groggy? Or just worn out? If you’re having trouble getting a good night’s sleep, that may be the problem! Having a full nights rest can really put a huge impact on the way you perform the next day. While many factors can interfere with your sleep, you’re not alone; an estimated 50-70 million U.S. adults do not get enough sleep, according to the Centers for Disease Control. Here are 7 Tips to a Better Night’s Sleep according to the Mayo Clinic to help you rest easier.
Go to bed and get up at the same time every day, even on weekends, holidays and days off. Being consistent reinforces your body’s sleep-wake cycle and helps promote better sleep at night.
2. Pay attention to what you eat and drink
Having a poor diet really affects you during the day and can make you feel sluggish and tired. Eating fruits and vegetable will give you more energy during the day. Additionally, don’t go to bed full or on an empty stomach as it may provide discomfort.
Nicotine, caffeine and alcohol deserve caution, too. Caffeine can keep you up and while alcohol can have you nodding off, it may come with a disruptive sleep.
3. Create a bedtime ritual
Having the same bed routine can put your body in the mode for sleeping. Take a shower, read a book, or play some soothing music to help you feel sleepy.
Be wary of using the TV or other electronic devices as part of your bedtime ritual. Some research suggests that screen time, like using your cell phone, can interfere with sleep.
4. Get comfortable
Create a room that’s ideal for sleeping. Often, this means cool, dark and quiet. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.
Your mattress and pillow can contribute to better sleep, too. If you’re suffering from back problems or pain in the morning, it could be the right time for mattress replacement. A new mattress should be in order every 8 years.
5. Limit daytime naps
If you take daily naps, limit them to 10-30 minutes in the afternoon. Long daytime naps can interfere with nighttime sleep — especially if you’re struggling with insomnia or poor sleep quality at night.
6. Include physical activity in your daily routine
Regular physical activity can promote better sleep, helping you to fall asleep faster and to enjoy deeper sleep. However, be wary of the time you exercise because it can have you too energized before your bedtime.
7. Manage Stress
When you have too much to do — and too much to think about — your sleep is likely to suffer. To help restore peace to your life, consider healthy ways to manage stress.
Almost everyone has had a sleepless night, but if you have tried most of these methods and still suffer from insomnia, know when to contact your doctor. Sleep is essential to your well-being so be sure to treat your body well by taking priority in this ritual.