Habits To Improve Your Sleep

Your Sleep

A nine-to-five job, combined with taking care of the family and perhaps attending to a side hustle often leaves you with little time to sleep at night. You get to be up at 2:30 am, only to wake up before six to ensure you can quickly prepare breakfast for the family. This is a common routine for many people, but it takes away from the fact that you must sleep at least seven hours a night. Poor sleep can be detrimental to your health, but many people do not realize this until the complications become a reality. 

Signs Of Sleep Deficiency

Feeling tired during the day is one sign that you might not get enough sleep. This, however, is not the only symptom that may develop after a poor night’s sleep. 

You may also note the following symptoms if you do not get enough sleep:

  • Changes in your mood, such as irritability or feeling more anxious. 
  • Less efficiency in dealing with stress. 
  • You may experience problems with your memory. 
  • Your energy levels will be lower than normal. 
  • Some people find that they think at a slower rate than they normally do. 

As time goes by, sleep deficiency can affect your immune system, brain, cardiovascular system, and even your weight. The consequences that follow may include:

  • Heart disease
  • Imbalances in your hormones
  • Weight gain, to the point of obesity
  • More severe pain symptoms
  • Depression, anxiety, and other mental health conditions
  • Problems with your immune system
  • Type 2 diabetes

The Best Habits To Sleep Better At Night

For some people, sleeping better is easier said than done. Perhaps you’ve already decided to go to bed earlier than usual, yet you find yourself lying awake for hours. While there are some short-term solutions that you can use to improve your sleep, it’s best to adopt certain habits that will offer benefits in the long run. 

It Starts With Consistency

While several habits can improve your sleep, the very first thing that you should aim for is consistency. Unfortunately, this is a problem area for many people, especially if you have things to attend to on some nights of the week. 

The idea here is to create a habit of going to bed at a specific time and getting up the next morning. The bed and wake time remain the same every day, and you don’t even skip out and stay up later on the weekend. 

The specific times will be different for everyone. You need to take a look at your schedule. Keep in mind that it takes a while to fall asleep. It takes the average adult about 10 to 20 minutes before they fall asleep, so you need to account for this when you plan out your sleep schedule. If you decide to go to bed by 11 in the evening, then set your alarm for 6:20 in the morning or later. This way, you’ll have a better chance of getting at least seven hours of sleep. 

If you fall out of this pattern, don’t fret. Simply consider why this happened and then work on a strategy to get back into your consistent sleep schedule. 

Focus On Your Environment

The environment you sleep in does have a large impact on how well you rest at night. This is why the next habit is to ensure you optimize your bedroom for better sleep. 

There are a few things to keep in mind at this point. Look at your room at night. Make sure it’s dark, as light can cause interruptions in your sleep. If your partner likes to read books at night, consider getting them a reading light. This can help to ensure the light they use to read does not interfere with your sleep.

The environment should also not be noisy. Keep any devices that make unpleasant noises away, except if you depend on a white noise machine to help you sleep. While you focus on your sleep environment, keep in mind the temperature too. If you have an air conditioning system, then take advantage of its ability to regulate the temperature in the bedroom. The ideal bedroom temperature for adults is between 60 and 67 degrees Fahrenheit. 

The Perfect Ritual For Your Bedtime

Many people find that creating a special ritual before bedtime also helps to provide improvements in their sleep. 

There are different ways to create a ritual for yourself, as it depends on your preferences and what makes you feel calm. Here are a few ideas that you can use to get started:

  • A hot shower before bed can help. Put on some comfortable sleepwear and get right into bed after the shower. 
  • If you prefer to take a bath, consider experimenting with a few essential oils. Lavender essential oil, for example, can help you feel calm and relaxed. 
  • Try to do yoga or practice some mindful meditation before you get into bed. This can help you calm down and clear your mind. 
  • Remove electronics from your room. It’s important to realize that blue light can affect your sleep. Try not to watch TV, play video games, or use your smartphone too close to your bedtime. 

While you prepare your ritual, consider your actions close to the time you get into bed. Some habits can keep you up. For example, you should not have a large meal if you’re about to get in bed. If you do feel hungry, then grab a light snack that won’t cause problems with your blood sugar or create a spike in energy. It’s also a good idea to avoid the use of alcohol or coffee at this time of the evening. 

Bottom Line

When you don’t sleep enough, you’ll feel tired the next day. That’s something that most of us know, but in the long run, consistent sleep deficiency causes problems with your body. From a higher risk of obesity to the chances of developing type 2 diabetes and cardiovascular disease, it’s important to realize just what a crucial role healthy sleep plays in your body. The habits we discussed are sure to help you get some good shut-eye every night.