Many of us intend to be in bed by a certain time each night, but have trouble actually following through with this commitment. Even though research has proven that getting between 7 to 9 hours of sleep a night is beneficial to our health, it can still be difficult not be distracted with technology, work, and our personal lives. Try these tips to get to bed at a reasonable hour:
Set a Curfew for Electronics. Turn off all electronic devices an hour before your bedtime, and don’t keep your phone in bed with you. Artificial lighting has also been proven to make falling asleep more difficult, as it stalls the production of the natural chemical melatonin, which helps us doze off.
Keep a Worry Journal. Writing down your stresses of the day, and to-do lists is a great way to clear your mind before bed, hopefully making it easier for you to fall asleep.
Set a Bedtime Alarm. It can be easy to lose track of time. Decide on a regular bedtime and stick with it to keep your routine consistent.
Don’t Bring Your Work Home. Technology has increased the number of people who work from home into their evenings, but we can’t forget how important sleep is. Set a time stop checking your emails and unplug from technology. More sleep can increase your work productivity.
Exercise Earlier. Studies show that people who exercise earlier in the day rather at night get a better quality of sleep. If you can’t move your workout to the morning or afternoon, try to work out 4 hours before your bedtime, it’ll help you feel naturally tired so you’ll fall asleep faster.
Create a Routine. Get ready for earlier while including restful activities such as a warm bath. Setting a pattern will train your body to anticipate sleep at a consistent time.
Sleep When You Are Tired. Don’t push yourself to stay up later when your body is telling you otherwise. If you push through the sleepiness, you could possibly be up an additional 3 hours, throwing off your circadian rhythm quite a bit.
Make great sleep your top priority for mind and body rejuvenation – all upside, no downside — can’t argue with the results!
These tips, coupled with a sleep-inducing environment, and a good mattress will surely help you feel better each and every morning. To learn more about improving your rest, and what mattress is right for you, make a FREE appointment with our sleep experts here!
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