Published on July 24th, 2023
Around 1 in 3 adults don’t get the recommended 8 hours of sleep at night. Many of these adults find themselves falling asleep during the day by accident.
It can be hard to work resting into an already busy schedule. While you’re sleeping, you could be doing that paper you have due soon or planning what you’re going to say at your next work meeting.
A lot of adults choose to supplement their lack of rest with coffee, but that’s one of the worst sleeping habits you can have. Since caffeine sticks around in your system for so long, drinking a latte in the afternoon could prevent you from resting at night.
Knowing when to put the coffee down is only one habit that will allow you to obtain peaceful sleep. Continue reading to learn more.
1. Develop A Sleep Schedule
Good sleep hygiene is all about setting a schedule. This includes days when you’re off work.
If you find that you’re tossing and turning, don’t try to force yourself to sleep. Get up and do something relaxing for about half an hour. Read a book or go listen to quiet music.
Don’t watch TV or pick up your phone.
You May Also Like: 4 Common Sleep Problems And How To Fix Them
2. Have A Wake-Up Routine
Better sleep doesn’t start when you lay your head on the pillow at night. It starts when you wake up.
The things you do during the day affect how you sleep. Set yourself up for success by creating a wake-up routine.
Go on a morning jog to get a little vitamin D and breathe fresh air. Getting off your feet will also reduce your stress levels, which will help you rest better.
3. Avoid Taking A Mid-Afternoon Nap
If you begin to feel tired in the middle of the day, it’s okay to take a little power nap. However, make sure you set an alarm for 20 minutes.
If you doze off for an hour or more, you’ll wake up groggy, and it will be harder for you to fall asleep that night.
The only exception to this rule is if you work nights. You’ll need to nap during the day so you can stay awake later.
You May Also Like: How To Stay Asleep Longer And Wake Up Rested
4. Put The Coffee Down
Caffeine can stay in your system for well over 8 hours. That means if you hit up a Starbucks at 3 in the afternoon, you may find yourself tossing and turning until 1 in the morning.
Limit your coffee intake for the mornings. If you need an afternoon pick-me-up, try green tea. It contains enough caffeine to keep you awake while not having so much that it will disrupt your sleep schedule.
5. Create The Ideal Sleeping Environment
Your fight with insomnia might not be your fault. It could be the fault of your bedroom.
Limit any distractions that are keeping you awake. If your walls are too bright, paint them a darker color.
Adjust the temperature. If it’s too hot or too cold, you won’t be able to sleep.
If your room is cluttered, the chaos could be preventing you from getting good rest. If your mattress is too lumpy, buy a new bed from Express Appliance Mattress Outlet.
6. Avoid Drinking Alcohol Before Bed
It’s a common misconception that drinking alcohol will help you sleep better at night.
You should stop drinking a few hours before bed, and even then, limit your intake to 1-2 glasses. If you overdo it, you’ll sleep, but it won’t be restful.
Alcohol is notorious for disrupting the REM cycle. If you have sleep apnea, having a few glasses of wine may worsen the symptoms.
You May Also Like: 5 Benefits Of Including Soup In Your Meals For Better Sleep
7. Exercise In The Morning
Exercise can release feel-good chemicals throughout your body. Going on a jog can even help you sleep better at night, but you’ll need to time it perfectly.
Going to the gym will increase your core temperature and hype you up. This is perfect in the morning, but not so great at night when you’re winding down to fall asleep.
8. Put Your Phone Away
All electronics give off blue light. If you wind down by scrolling through your phone, it will disrupt your body’s production of melatonin, preventing you from falling asleep.
Reading the news or scrolling through your social media feed can also raise your stress levels and leave you tossing and turning.
Put your electronics away and reach for a good book. If you must scroll through your phone, invest in a pair of glasses to block out the light.
You May Also Like: Why Sleeping Is The Most Important Part Of Your Baby’s Development
9. Manage Your Stress Levels
There’s almost nothing that can keep you awake quite like stress. If you have a lot on your plate, it might be beneficial for you to practice relaxation techniques.
Grab a pencil and write down everything that’s bothering you. Try out yoga and meditation.
If you have chronic anxiety, make an appointment with a therapist. They’ll talk you through your problems, help you find healthy coping mechanisms, and write you a prescription if need be.
10. Go to the Doctor
Are you going through a period of insomnia? If it persists for months, you may want to talk to your doctor.
They’ll run tests to find the cause of your sleep woes and work with you to find a solution.
Good Sleeping Habits to Live By
Do you find it difficult to wind down? Take strides to develop better sleeping habits.
Manage your stress levels, and put your phone away when it’s time to sleep. Plan your gym trips for the morning, and avoid drinking alcohol right before bed. Making little changes to your daily routine can make all the difference.
For more tips that will help you rest easier, visit the Lifestyle section of our blog.