For many of us, getting adequate sleep every night is an afterthought. Who has time to do the chores around the house, go to work, spend time on your passions, and get a full night's rest? While many of us neglect how much sleep we actually need, getting enough rest every night is extremely important for our mental and physical health. When you notice things happening with your health, getting help is the best thing that you need to do. You’d see an opticians for your sight, so you’ll need a hearing service for your ears. You need to sleep better at night but if your health isn't up to scratch then you need to get that help sooner than later..If you struggle to get enough rest, consider our essential tips to help you sleep better at night..Stay Physically Active During the Day.Exercise is an excellent outlet that will help you sleep better throughout the night. Working out for at least one hour during the day will allow you to fall asleep faster, maximize your time spent in deep sleep, and reduce the number of times you wake up during the night. Going on an evening walk after dinner is a great place to start if you don't regularly hit the gym..Keep Your Schedule Consistent.Consistency is key when it comes to establishing a great sleep pattern. Going to bed at ten o'clock on the weeknights and past midnight on the weekends will only disrupt your sleep patterns. You're obviously still getting rest when you go to sleep and wake up at different times, but you're not allowing yourself to enjoy quality and consistent rest. Try to maintain a consistent sleep schedule to ensure you get enough sleep each night; you'll also find it easier to fall asleep when you stay on a regular sleep schedule..Create a Suitable Sleeping Environment.The environment you sleep in also affects your sleep. If you're in a hot room with the TV blaring, you're probably not getting the best sleep. Keeping your room at a cooler temperature, dark, and quiet creates the perfect atmosphere for a night's rest..If you are a person that needs to have certain things to hand at night, then you could ensure that you have a little area on your bed stand that could be ideal for things like contact lenses, rechargeable hearing aids, your phone, your watch, and even things like retainers for your teeth etc. Keep a bottle of water next to your bed as well..Pro-tip: if you can't fall asleep without white noise, don't use your TV; the plotlines can be too distracting and end up making you feel more awake. Instead, use a white noise machine..Eliminate Electronics Completely.Many of us cannot go anywhere without our phones. Some of us even take them into the bathroom or shower with us. Having electronics in the bedroom, however, is never best because using these devices will disrupt your sleep..When you understand why too much blue light isn't good for you, you'll quickly change your habits by eliminating excessive screentime from your bedroom—especially when you're in bed or right before you're trying to drift off. As a rule of thumb, try to stop using your phone and other electronics at least thirty minutes before bed..Avoid Food and Caffeine Before Bed.Another thing you should avoid before bed that will help you get better sleep at night is food and caffeine. Eating food and drinking caffeine right before you lay down will throw a wrench in your circadian rhythm and make it more difficult to fall asleep..If you're wondering why your friends and family get more rest every night than you, consider asking them about their bedtime routines. They might follow the same essential tips as us. Small changes to your habits can make a major difference in your sleep patterns!
For many of us, getting adequate sleep every night is an afterthought. Who has time to do the chores around the house, go to work, spend time on your passions, and get a full night's rest? While many of us neglect how much sleep we actually need, getting enough rest every night is extremely important for our mental and physical health. When you notice things happening with your health, getting help is the best thing that you need to do. You’d see an opticians for your sight, so you’ll need a hearing service for your ears. You need to sleep better at night but if your health isn't up to scratch then you need to get that help sooner than later..If you struggle to get enough rest, consider our essential tips to help you sleep better at night..Stay Physically Active During the Day.Exercise is an excellent outlet that will help you sleep better throughout the night. Working out for at least one hour during the day will allow you to fall asleep faster, maximize your time spent in deep sleep, and reduce the number of times you wake up during the night. Going on an evening walk after dinner is a great place to start if you don't regularly hit the gym..Keep Your Schedule Consistent.Consistency is key when it comes to establishing a great sleep pattern. Going to bed at ten o'clock on the weeknights and past midnight on the weekends will only disrupt your sleep patterns. You're obviously still getting rest when you go to sleep and wake up at different times, but you're not allowing yourself to enjoy quality and consistent rest. Try to maintain a consistent sleep schedule to ensure you get enough sleep each night; you'll also find it easier to fall asleep when you stay on a regular sleep schedule..Create a Suitable Sleeping Environment.The environment you sleep in also affects your sleep. If you're in a hot room with the TV blaring, you're probably not getting the best sleep. Keeping your room at a cooler temperature, dark, and quiet creates the perfect atmosphere for a night's rest..If you are a person that needs to have certain things to hand at night, then you could ensure that you have a little area on your bed stand that could be ideal for things like contact lenses, rechargeable hearing aids, your phone, your watch, and even things like retainers for your teeth etc. Keep a bottle of water next to your bed as well..Pro-tip: if you can't fall asleep without white noise, don't use your TV; the plotlines can be too distracting and end up making you feel more awake. Instead, use a white noise machine..Eliminate Electronics Completely.Many of us cannot go anywhere without our phones. Some of us even take them into the bathroom or shower with us. Having electronics in the bedroom, however, is never best because using these devices will disrupt your sleep..When you understand why too much blue light isn't good for you, you'll quickly change your habits by eliminating excessive screentime from your bedroom—especially when you're in bed or right before you're trying to drift off. As a rule of thumb, try to stop using your phone and other electronics at least thirty minutes before bed..Avoid Food and Caffeine Before Bed.Another thing you should avoid before bed that will help you get better sleep at night is food and caffeine. Eating food and drinking caffeine right before you lay down will throw a wrench in your circadian rhythm and make it more difficult to fall asleep..If you're wondering why your friends and family get more rest every night than you, consider asking them about their bedtime routines. They might follow the same essential tips as us. Small changes to your habits can make a major difference in your sleep patterns!
