A good night’s sleep is essential for performing well in school and work, as well as fulfilling personal obligations as a parent, friend, and significant other. A variety of factors can make obtaining a restful night of sleep difficult, like simple lifestyle choices, environmental distractions, and chronic illnesses like depression or obstructive sleep apnea.
While medicine and other treatments may be required to remedy the some of the more severe medical issues, there are some do-it-yourself at home solutions you can try that will help you balance a healthy sleep schedule.
The following are 3 changes you can implement in your lifestyle to help you obtain a more complete night of sleep:
- Start by Tracking Your Sleep
Tracking your sleep will help you figure out your current sleep pattern. You will learn what works (and doesn’t work) so you can adapt your routine.
While you can track your sleep with pen and paper, mobile apps and smartwatches make the process much easier. These modern ways of tracking your sleep are more comprehensive, as they accurately track the hours you slept and spent tossing and turning, your heartbeat, and your general movement at night. You can store this data and have it readily available on your smartphone so you can always refer back to it.
Rely on both your body and modern technology to help you optimize the sleep you receive. A lot of people tend to over- or underestimate the sleep they need. Tracking your sleep will prevent you from falling victim to this unhealthy tendency!
- Brighten Up Your Day (And Dim Down Your Night)
Absorbing the sun’s rays by stepping outside daily has the potential to improve your sleep. Natural sunlight helps regulate your body’s circadian rhythm, which is a main factor in determining the quality of your z’s. Even spending just 30 minutes a day outside can make a big difference for you when it’s time to go to bed.
On the same note, you should consider reducing your exposure to light that comes from phone and TV screens at night. The blue light that is emitted from these devices can deceive your brain into thinking it is daytime, which will make following asleep a lot more difficult.
As tempting as it is to scroll through your social media feed on your phone before bed, consider adapting a new entertainment routine that will help you fall asleep. Play board games with your family or read a book using a soft light source.
- Invest in the Right Equipment
There is a variety of equipment available on the market dedicated to giving you a restful night’s sleep. Evaluate your sleeping condition preferences and use your findings to determine what equipment you should invest in:
- Do you find it difficult to sleep in complete silence? An artificial noisemaker machine may be right for you. These machines produce sounds like city traffic, rain falling, and white noise that will condition your brain to know when it is time to go to sleep.
- Does your significant other snore? Do you have neighbors who don’t retire for the night until 3:00 in the morning? A pair of reliable earplugs will help you tune out distracting noises and focus on falling and staying asleep.
- Do you prefer a firmer or softer sleeping surface? There are a number of mattresses available on the market that vary in material composition, size, and firmness level. Conduct your own research by reading mattress reviews like the GhostBed Review in order to maximize your comfort level at night.
If you struggle with the inability to fall asleep, these simple steps will have you on your way to getting the sleep you deserve!