It’s 3 p.m., and you’re struggling to keep your eyes open at work. It feels like you’re fighting against gravity, and you’ll inevitably fall into a deep slumber right there at your desk. If this is something you’ve experienced, then you might be one of the 50 to 70 million Americans struggling with chronic sleep disorders.
Practicing good sleep hygiene is a critical component in the battle against sleep issues. Do you want to find a way to feel more rested and boost your energy levels? Read on for five simple tips to help improve your sleep health!
1. Keep It Cool
Did you know that the body has a preferred temperature range for sleep?
Sleep experts recommend that you keep your bedroom between 60 and 67 degrees at night to encourage good sleep. This might mean turning the air conditioner down at night or cracking a window (if you can do so safely). You can also add a cooling mattress or mattress pads, and sheets that don’t retain heat.
2. Snuggle Up
Many people find that cozy conditions are the key to peaceful slumber. If you have a mattress that is several years old, consider shopping for a new one with better firmness and support. Add blackout curtains to minimize light that causes sleep disruptions.
If you struggle with anxiety at night, consider purchasing a weighted blanket to calm your nervous system and help you drift off to sleep.
3. Stay Out of Bed
Human brains are hardwired to make associations. You want to make sure that your brain associates your bed with two things: sleep and sex. If you use your bed for other activities, like watching TV or catching up on social media, your brain will have a harder time recognizing that it’s time for sleep when you lie down.
4. Make Time for Relaxation
Your body has a natural process that it goes through to fall asleep. Any kind of stimulant like caffeine, exercise, or light from electronic devices has the potential to disrupt this process. Set some time aside before bed dim the lights and enjoy some quiet time so your brain can help you get to sleep.
Finally, consider purchasing a microwave weighted heating pad if you struggle with tight, aching muscles. Easing chronic pain with heating pads is a great way to get better sleep!
5. Set a Routine
Everyone loves getting to stay up late and sleep in on weekends, but it has a negative impact on your circadian rhythm. If you want to ensure that you fall asleep when you lie down and feel refreshed when you wake up, then setting a routine is crucial. Go to bed and set your alarm at the same time every day of the week.
Don’t forget to shoot for at least 7 to 8 hours of sleep!
Improve Your Sleep Hygiene, Improve Your Life!
Maintaining proper sleep hygiene is one of the best ways to give your sleep problems the boot. It’ll take some trial and error to determine what works best for you, but ultimately, your body will thank you for the care you’re giving it. If you’re still concerned about your sleep health after making these adjustments, don’t hesitate to see a doctor.
Do you want to learn more powerful ways to improve your health? Check out the rest of our blog for the latest and greatest health tips!
