Whether you’re a busy professional, a hardworking student, or an active member of society, sleep is essential. Everybody knows that getting a good night’s sleep is important, but do people know why exactly? Not sleeping enough has been linked to depression, forgetfulness, and lower productivity. If you’re not careful, your bad sleeping habits will catch up with you one way or another. Not everyone requires the same amount of sleep, but everyone requires enough to be able to function to their best capabilities.
This is why it is extremely important to get the right amount of sleep to keep both your mind and body in tip-top shape. Getting a good night’s sleep can be hard for many people, and plenty of things can play into how well you sleep at night. If you’re someone who struggles with being productive during the day and sleeping well at night, you’ve come to the right place! Here are some tips and tricks to help put your mind and body at ease and to sleep better. After a good night’s sleep, wake up and be your best self the next day!
Avoid caffeine later in the day
The first thing any sleeping guide will tell you is to avoid caffeine when you want to go to sleep. Caffeine is a stimulant that is wonderful in small doses to wake you up and help you focus. Although it has many benefits, studies have shown that caffeine has some negative side effects. It can stay in your system and keep you alert for up to 8 hours after ingestion, which can agitate your natural sleep cycle. To stay on the safe side, stick to decaf during the afternoon, or avoid caffeine altogether if you want to improve your sleep.
Make yourself comfortable
The second step to improving your sleep is to make yourself more comfortable. Switching out your pillows, comforters, or pajamas for softer and comfier ones is a great place to start. Studies have shown that mattresses play a big role in sleep comfort, so it’s important to make sure you’ve got the right one. Plenty of positive memory foam mattress reviews have shown that these types of mattresses are great for improving sleep. Do some research and find out what kind of mattress or pillow works best for you. Protect your back and your sleep with a good mattress!
Try to relax
If you’re trying to go to bed and relax, you need to make sure your mind is in the right place first. Trying to relax and unwind before bed is an excellent way to prepare your mind and body for the experience. Light some candles, turn off any electronics, try some yoga or practice mindfulness. Studies have shown that even children benefit from mindfulness before bedtime. Improving your sleep starts with your preparation before bed!
Reduce irregular or long naps
Naps are a great way to catch up on your sleep during the day. However, unless you are taking short power naps, you are actually doing your mind and body a disservice. Long or irregular naps throughout the day can leave you feeling drowsy and disoriented and make it harder for you to fall asleep at night. In order to be in control of your sleeping schedule, try to avoid long naps throughout the day, or at least keep them consistent. Don’t forget to fight off the after lunch/dinner drowsiness too!
Control your light exposure
Like plants, humans are sensitive to and react to light. The light type and levels around us naturally tell our body when it’s time to wake up or go to sleep. Bright white or blue light wakes us up, and yellow or low light makes us sleepy. This is why some people find it difficult to nap during the day or need total darkness to fall asleep. To improve your sleep, expose yourself to bright white light during the day, and limit your light exposure at night. Avoid bright monitors and screens before bed, and turn on a light as soon as you wake up.
Many people have difficulty falling asleep at night because they feel too energized and not sleepy enough. And for some people, this is absolutely true! Whether due to diet, lack of exercise, or lack of excitement, many people don’t spend their daily dose of energy before they go to bed. This leaves them too anxious or pent up at night, making it difficult for them to fall asleep. To counteract this, try doing some sleep-specific exercises or general exercises during the day. The more vigorous the exercise, the better!
Consider supplements or natural remedies
Sometimes the simplest solution to a sleeping problem is to add something new to your diet. If you have difficulty falling asleep, sometimes all you need is a melatonin supplement or a special tea before bed. Melatonin is a hormone that your body naturally produces that tells you it’s time to go to sleep. You can get them in the form of melatonin pills, gummies, or even vapes! Other natural remedies that can induce sleep are magnesium supplements, or chamomile, lavender, or valerian root teas. These supplements and natural remedies are meant to help you relax and get to sleep quicker.
There’s no doubt that you’ll be happier and more productive after a good night’s sleep, so it’s important to do your best to get yourself there! The best way to avoid having sleep problems is to limit or skip caffeinated drinks before bed. Work on and focus on your comfort. Make sure you have a comfortable mattress and pillow and try to relax before bed. Practice some mindfulness exercises and set the mood for sleep!
Becoming more productive and taking control of your life starts with taking more control of your sleeping schedule. Get your napping under control or try learning how to power nap! Make more of an effort to use lighting to wake you up and put you to sleep. Exercise is a great way to tire out the body and to get you ready for bed, so remember to get physical! At the very least, consider adding a light sleeping supplement or natural remedy to your bedtime schedule. Follow these tips and you’re on your way to becoming more well-rested and more productive in no time!