It feels like the same thing every morning. Your alarm clock goes off, but you somehow feel more tired than you did when you went to bed. It’s time to drag yourself out of bed and try to get through another sleep-deprived workday.
Not getting enough sleep can impact more than your mood. It can negatively impact your productivity and focus and even cause health issues down the line. Fixing your sleep cycle is a significant health concern, but there are simple ways to get more sleep.
- Start a Nightly Routine
Your body is like a machine, and machines can be programmed to follow a pattern. One of the best ways to get a good night’s sleep is to follow simple habits as bedtime approaches so your body knows what to expect. After a few times of following this routine, your body will start to become accustomed to going to sleep after following this pattern, and you’ll find it easier to drift off.
So what makes a successful night routine? First off, pick a regular time and start working towards bedtime instead of going to bed at random times. You’ll want to pick some relaxing activities like reading an engaging but not overly exciting book, drinking some non-caffeinated tea, and lighting some candles while keeping other lights low.
- Limit Electronics
How many nights have been spent scrolling through social media or watching funny videos on your phone? Between that and the constant lure of television, it’s no wonder so many people have trouble sleeping. Not only is there the constant fear of missing something out if you put down the phone, but there is a physical reason that using electronics before bed can negatively impact your sleep cycle.
Studies have shown that looking at your phone or other electronics before bed can reduce your melatonin levels, a hormone that is essential for sleep. This effect is due to the blue light emitted from your phone.
Designed to mimic daylight, blue light can throw off your internal body clock. Your body is more alert, making it harder to slip into REM sleep, and even when you fall asleep, you’re not going to get the most out of it. Weaning yourself off electronic use in the hour before bed can be critical for your sleep cycle.
- Take a Vitamin
A vitamin routine can be one of the best ways to keep yourself healthy if you’re struggling to consume all the nutrients you need through your diet. There’s a supplement for just about every nutritional deficiency. There are even sleep support gummies available if you want help falling asleep but aren’t fond of pills.
So what are the benefits of sleep support gummies? If your sleep cycle has deteriorated and you need help quickly, this can give your body the boost you need to start getting more sleep now. Gummy vitamins are more accessible to swallow than standard pills, and many varieties have an appealing taste without being loaded with sugar and artificial colors.
- Stay Active During the Day
To be ready to sleep at night, you need to give your body a bit of a workout during the day. Many people, especially those who work standard office jobs and then come home and watch TV, have relatively little opportunity for physical exercise. Inactivity deprives your body of several elements that are essential for healthy sleep.
When you exercise, your body releases endorphins, and your brain becomes more active. Physical activity also raises your core body temperature, and when you cool down, you’ll feel more relaxed. Due to this, you don’t want to exercise right before you go to bed. Ideally, set aside some time to exercise a few hours before you want to go to sleep, and your body will be primed for a relaxed night.
- Create a Cozy Environment
Your bedroom is one of the most used rooms in your house and acts as your sleep temple. It’s important to make it peaceful. If you have harsh or contrasting colors or a mattress that isn’t the right firmness for your back, your room can sabotage your sleep cycle.
Finding the right environment for the best night’s sleep can take some time. Everyone needs something different but opt for soothing colors and a uniform appearance. Make sure your bedding is warm enough, and see if playing nature noises or other soothing sounds helps you sleep.
Getting a good night’s sleep will affect every area of your life. Experiment with these simple tips and see how quickly your sleep cycle improves. There’s nothing to lose and everything to gain.