Falling asleep can be hard. If you’re anything like me, you’re up at all hours of the night waiting to fall asleep. Little changes to your lifestyle could be the reason for this. Here are 15 tips to improve your sleeping habits, so you can have a restful night.
Having a bedtime is a great way to improve sleeping habits. From my experience, it’s the most effective way to keep a regular sleep schedule. When you go to bed at the same time everyday, your body will get used to sleeping at that time. If you go to bed at 10:00pm every night for two weeks, your body will get tired everyday after At 10:00pm because it thinks it’s supposed to be resting. You’ll also start waking up at the same time everyday, even without an alarm clock.
Creating a comfortable environment can improve sleeping habits. When going to bed, keep your room cool, dark, and quiet. If you’re too hot, you’ll start to feel irritated and it will be difficult for you to fall asleep. You also want to keep the room dark, so your body knows that it’s time to sleep. Sleeping with the lights on can disrupt your circadian clock. Keeping your room quiet is important for a restful night. Too much noise, like the sound of a television left on, will make you alert and it will be harder for your mind to relax. We all remember waking up to George Lopez at 3:00am. But if you do need some noise to fall asleep, try getting a sound machine. Sounds of nature like crickets or rain, don’t stimulate your mind the same way a television does. You can sleep to these sounds because they don’t make you feel alert.
Wearing comfortable clothes can improve sleeping habits. Try to avoid wearing constricting clothes. Wear loose pajamas to bed because they will keep you cool and comfortable. A loose night gown without a bra or underwear is a healthier and more comfortable option. Sleeping naked can be good for you too. Just don’t do it if you have roommates. That would be awkward.
Hugging a pillow is an easy way to improve sleeping habits. Hugging your pillow will give you the similar effects of holding a significant other. The cuddling will trigger the release of oxytocin in your brain, which will help relieve pain, alleviate stress, and boost your immune system.
Aromatherapy is known to improve sleeping habits. The relaxing smell of essential oils like, lavender, chamomile, sandalwood, Ylang ylang, and jasmine may help lower your heart rate, blood pressure, and stress levels. There are many different ways to use these essential oils for better sleep. I use a diffuser. The oil is dispersed into the air, so my whole room smell like it. My sister uses direct application. She has roll-on essential oils that she rubs on her temples at night. You can also drink a hot cup of chamomile or lavender tea before bed. Breathing in the smell of the tea can help relax you.
Exercise is another great way to improve sleeping habits. Aerobic exercise will significantly improve your sleep. It will push your body to go to sleep faster when bedtime comes. Try going on morning runs or walks. Biking is a good option too. You can do these exercises at home or outside and all you need is 30 minutes a day. Yoga is also a great way to help you wind down. It may help reduce stress for a better sleeping experience.
Having a warm drink before bed will improve sleeping habits. Try drinking a cup of chamomile tea or warm milk to soothe and relax you. Milk contains tryptophan, which increases melatonin levels and will help you fall asleep. Try adding 1 tablespoon of honey and 1 teaspoon of vanilla extract to a cup of warm milk, then sprinkle with some nutmeg or cinnamon. This warm milk recipe will definitely help you fall asleep.
Limiting your caffeine intake will improve sleeping habits. You don’t have to stop drinking coffee, just don’t drink it before bed. Try not to drink any caffeinated beverages at least 6 hours before you plan on going to bed. If you go to bed at 10:00pm, then don’t drink any coffee after 4:00pm. Caffeine will make it difficult for you to sleep and mess with your internal body clock.
Avoiding heavy foods at night will improve sleeping habits. Eating too close to bedtime can cause digestive issues. Our digestion slows down when we sleep, so going to bed right after eating a heavy meal can cause indigestion, heart burn, and acid reflux. Try not to eat any heavy meals at least 2 hours before going to bed. If you go to bed at 10:00pm, then don’t eat steak and potatoes after 8:00pm.
Eating foods high in melatonin will improve sleeping habits. Melatonin is a hormone that plays a role in our natural sleep-wake cycle. Eating foods high in melatonin can be good for those who have trouble falling asleep. Some that are high in melatonin are cherries, eggs, milk, nuts, and fish. If you’re having trouble sleeping, try having salmon for dinner with a walnut sauce.
Avoiding blue light will improve sleeping habits. Blue light can come from the sun, digital screens, fluorescent and LED lighting. This light tells our brain that it needs to be awake. When you’re exposed to it when trying to sleep, it will be difficult to rest. Watching too much television or using your phone before bed can disrupt your circadian clock and mess with your melatonin production making it difficult to fall asleep.
Avoiding long naps will improve sleeping habits. Napping for too long during the day will make you feel more awake at night. Try to limit your naps to 20-30 minutes. But if your body is telling you to sleep, then don’t make yourself stay awake. Listening to our bodies is the best way to take care of it.
Reading before bed will help improve sleeping habits. I do this all the time. For me, reading is the most relaxing way to fall asleep. I like it when I’m reading a really good book, and then when I fall asleep I dream that I’m in the book. Reading is non-stimulating activity that helps relax your mind, so you can sleep.
Listening to relaxing music or a podcast is a great way to improve sleeping habits. It’s a non-stimulating activity that will help you feel relaxed and at ease, giving you a better sleeping experience. Keep the volume low and turn it off when you feel yourself dozing off.
Writing in a journal may help improve sleeping habits. Sometimes, it’s our thoughts and worries that keep us up at night. Writing what’s on your mind can help take the load off, so you can relax. Try keeping a journal beside your bed. Whenever your mind won’t let you sleep, write down whatever you’re feeling. This may help with your anxiety and stress because you won’t be bottling up your feelings anymore.
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