7 Tips to Improve Your Sleep Quality
Creating a Bedtime Routine
We’ve
all been there. Tossing and turning, the crinkle of sheets deafeningly loud —
sleep being the elusive creature it is. It doesn’t need to be this way. By
following simple steps and creating a routine, you can master sleep and wake up
feeling refreshed and ready to go the next day.
1. Have a Strict Sleep Schedule
The
circadian rhythm, or internal clock of our bodies, dictates when we feel sleepy
and when we rise. Many things can go awry with this system. One surefire way to
get your rhythm in check is to set a proper bedtime and wake time. You can
change it and experiment to see what works for you.
The
reason this is so important is that our brains have a mind of their own. They
like to follow a routine, strengthened by habits. Without these routines and
habits, our brains tend to do whatever they want. By following a set sleeping
schedule, your brain will know when it’s time to settle down for the day.
2. Stay Away From Screens
The
prevalence of screen use is growing, and it’s not going anywhere anytime soon.
Most electronic devices, like televisions, computer monitors, and smartphones,
emit blue light. This light can wreak havoc on our sleep.
This
high-intensity light can keep your mind in an active state. By being in an
active state, you may experience restlessness and declining sleep quality. Even
though blue light may not affect how fast you fall asleep, it can affect the
quality of your sleep cycle.
3. Exercise
Exercise
has countless health benefits, sleep being one of them. Not everybody has time
to go to the gym every day, but home workouts are just as beneficial. Making a
point of working out for 30 to 60 minutes per day can have drastic effects on
your sleep quality.
One
thing to note: try not to work out within two hours of bedtime. When you
exercise, your body produces epinephrine (aka adrenaline). Epinephrine
increases heart rate and alertness, which can interrupt sleep. It is best to
avoid working out within two hours of bedtime, this will give your body
adequate time to expel excess epinephrine from your system.
4. Meditation
Meditation
can be a great way to relax and manage your stress. By sitting, usually in a
stationary upright position, and focusing on your breath, you can find a
quietness of mind that is essential when laying down for the night. Meditation
is not only a positive addition to your bedtime routine but your morning
routine as well.
5. Avoid Caffeine
Coffee
shops speckle the corners of every major city, serving up liquid energy —
propelling us throughout our work days. Caffeine is a wonderful tool for many
endeavors, but it can have severe consequences on your sleep cycle. By ceasing
caffeine consumption three to six hours pre-sleep time, you can help your body
properly shut down and relax.
6. Use Your Bed As Intended
As
stated in the first tip, our brains can seemingly have a mind of their own. By
using routines and habits, we can help our brains understand when it’s time to
sleep and rise — and also where we sleep. Avoid using your bed for relaxing
(when not sleeping), watching TV, browsing the internet, etc. By doing these
things, we train our brains into thinking that the bed is for awake time — so use
your bed for sleep and intimacy only.
7. Taking A Shower or Bath
We
all know the joys of taking a warm shower after a long day of work. The hot
water washes over you, relaxing you as your neck loosens and your shoulders
drop. This soothing warmth can aid in putting our minds at ease and our day
behind us.
A
warm bath or shower can aid your body in its sleeping temperature regulation.
While you sleep, your internal temperature lowers, while your external
temperature rise — a warm shower can jump-start this process. Outside
scientific reasons, a shower can be another habit in your routine, signaling to
your brain that it’s time to sleep.
Sleep
is one of the most important aspects of our well-being. Without proper sleep,
conditions such as depression, anxiety, irritability, and lethargy can rear
their ugly heads. In a world that is work-oriented, it can be easy to forget
about sleep and take our bodies and our minds for granted. Don’t forget to take
some personal time before bed, self-care if you will, and treat your sleep as
important, if not more important, than your work life.
By
developing bedtime routines, you can train your mind and body for increased
sleep quality. So, set your alarm clock, set a dedicated sleep schedule, and
treat yourself to a peaceful night’s sleep.
References:
American
Sleep Association. “Sleep Hygiene Tips – Research & Treatments | American
Sleep Assoc.” American Sleep Association, 9 Sept. 2019,
sleepassociation.org/about-sleep/sleep-hygiene-tips/.
“Working
out before Bed: Is It Good or Bad for Sleep?” Healthline, 9 July 2020,
healthline.com/health/working-out-before-bed#research-findings.
Schmerler,
Jessica. “Q&A: Why Is Blue Light before Bedtime Bad for Sleep?” Scientific
American, Sept. 2015,
scientificamerican.com/article/q-a-why-is-blue-light-before-bedtime-bad-for-sleep/.
