Adopt these habits to get your sleep schedule running like clockwork for better sleep.
- Avoid electronics in the bedroom
While we like to sleep with some tech, TVs, computers and smartphones have no place in the bedroom. These electronics give off blue light, which prevents our brains from releasing melatonin, the sleep-regulating hormone that influences our circadian rhythm.
- Nap at the right time
Napping may actually be one of the newest wellness trend, but it can also derail your sleep schedule if done incorrectly. To get the most out of your nap, try to schedule your nap for around 20 to 30 minutes in the mid-afternoon. Napping too late into the afternoon will make it harder to fall asleep that night.
- Make sure you are tired
Like napping, when it comes to exercise, it’s all about timing. Working out increases your adrenaline and brain activity, making it harder to fall asleep. Therefore, cap your workouts at least two hours before bed. If your schedule only allows for evening workouts, take a cold shower to lower your body temperature and heart rate, do some deep breathing exercises or use essentials oils to soothe yourself to sleep.
- Cut off the caffeine early
Coffee is great for a midday boost, but its effects can remain in your system for up to six hours. Not only can it reduce your sleep time, it can also lessen the amount of deep sleep you’re getting. Avoid caffeine at least six hours before bed, and try to find alternatives to cut out caffeine intake throughout the day.
- Keep it dark and cool at night
Since our body temperature drops before we go to sleep, keeping the thermostat in your home between 60-67 degrees Fahrenheit helps prep our bodies for sleep. Our bodies are also programmed to sleep when it’s dark, so using heavy or blackout curtains or shades will will help you get better nights sleep.
Good sleep on a consistent basis will help make you healthier, wiser and more alert.