Sleep is very important, but many people today are not getting enough of it. Teenagers need it even more than adults – they should be getting eight to ten hours of sleep/ If you find yourself having a hard time getting quality sleep, then tips below are going to help you out. Try them out and you should start seeing great improvements.
Breaking up with your phone
You should not use your phone at least 30 minutes before bedtime. When you look at the phone screen, it disrupts your sleep. Close your computer or laptop and have your phone in another room. The screens from these devices emit blue light, which is going to mess up with your circadian rhythm (the natural sleep pattern of your body). The brain will think it is time to get up. This is going to make it hard for you to get quality sleep.
You might find this hard when getting started, but putting away your phone at least 30 minutes before bedtime is going to help you a lot.
Deal with your thoughts and problems
There are times when people have a hard time sleeping because they have a lot of things in their minds. This can make it harder to switch off, especially with the stress that comes with life e.g. pressure because of exams. Talk through these problems with someone you trust. This gives you an outlet to get it out before you go to bed. Another option is writing down somewhere private (Avoid doing this on your phone). You are going to feel better and sleep better once your head is free from swirling thoughts.
Limiting your lie-ins
Have you ever had jet lag? The feeling you get as soon as you step off the plane in another continent or country and you don’t know whether it is night or day for a couple of days. If you lie in until midday during your weekends, this is what happens. While it is good to get rest, make sure you have a strict sleep schedule that you can stick to always no matter the day of the week.
Getting out and about will help you get more exercise and this will help sleep, as well as help you be green. Cycling to work for instance is a far greener option than public transport and could really help you have a more restful night and go green too.
Making your bed then lying on it
Is your room too cold? Too hot? Too noisy? Too bright? These factors could have an impact on your sleep. Making the bed or moving around the furniture can make a lot of difference. The place you sleep needs to be peaceful and calm enough for you to relax and get into deep cycles of sleep. Read these Serta Mattress reviews and consider an upgrade. Check if you need another blanket, thicker curtains, or just put up posters to make that space feel yours.
The official term is ‘sleep hygiene, which boils down to going to bed and getting up at the same time every day. You need to have a routine before bedtime so you give yourself the chance of winding down and drifting off. It doesn’t have to be complicated. It can be as simple as reading a book, listening to music, stretching, and meditation. You should use this time to chill out and not think about the day behind. Once you are done with the routine, you will most likely feel sleepy and ready to go to bed.
There are many other things you can do to improve your sleep. Some of them include not eating too late, limiting caffeine, not napping close to bedtime, etc. Find what works for you then stick to it.
No amount of coffee or vitamins is going to make up for the lack of quality sleep. Make sleep your priority because that is how you take care of yourself. When you get enough sleep, you will be ready to face the next day. Enjoy your resting time because it is going to do a lot of good.