Last Updated: April 12, 2021
Many people overlook the importance of sleep, but it plays an essential role in your physical and mental health. Sleep is crucial because it allows your body to heal and prepare for the next day. Failing to get enough rest can contribute to multiple health issues, including weight gain, depression, and an increased risk of heart disease, to name a few. This is why you must make sleep a priority and focus on getting the recommended amount of sleep each night. Here are four steps to a better night’s sleep:
Step 1: Follow a regular sleep schedule
Following a regular sleep schedule is one of the easiest ways to improve your overall sleep quality. Get into the habit of going to bed and waking up at the same every night/morning. According to Harvard Medical School, “following a consistent sleep schedule will maintain your body’s internal clock timings and help you get to sleep and wake up more easily.” Try to maintain a regular sleep schedule, even on weekends and holidays. When you do this, you should notice that you fall to sleep quickly at night and wake naturally in the mornings without the need for an alarm clock.
Step 2: Create the ideal sleep environment
Your bedroom environment can have a big impact on your sleep quality. Your bedroom must have the right conditions to support a good night’s rest. For example, install blackout curtains to reduce light in your bedroom at night and in the mornings. You should also make sure that your bed is comfortable by investing in a quality bed frame and mattress. Experts at sleepfoundation.org recommend keeping your thermostat between 60 and 67 degrees for the most comfortable night’s sleep. Taking steps to improve your bedroom environment will help you get a better night’s sleep.
Step 3: Do relaxing activities before bed
Many people struggle to get to sleep at night because they feel stressed or have things on their minds. You should do relaxing activities before bed to help you unwind and achieve a calm mental state. Soaking in a warm bath or reading a book can help you de-stress before your go to bed. Avoid watching television or using your smartphone before bed, as these devices emit blue light that can interfere with your body’s natural sleep cycle. Various supplements can help you relax and sleep better at night. For example, CBD products may promote feelings of relaxation and improve sleep quality. However, there is not sufficient research to support the claim that CBD can treat sleep issues like insomnia. You can search for the Top CBD Oil Products online and find reputable CBD suppliers.
Step 4: Avoid caffeine after lunch
Many people enjoy drinking caffeinated beverages like coffee and tea. Caffeine may give you a much-needed energy boost in the mornings, but it can interfere with your ability to sleep if you consume it late in the day. For that reason, it is best to avoid caffeine and other stimulants after lunchtime.