We all know that sleep is important, but how many of us are taking steps to get more and better quality sleep? Since my schedule doesn't always allow for more quantity of sleep, I am always looking for ways to increase the quality of my sleep.
Here they are in a little more detail as well. Nothing too terribly hard, but these small adjustments can really help you get better sleep. Here they are.
1. No electronics within 1 hour of bedtime
Electronics mess up your sleep in 3 ways. It delays your circadian rhythm (regulates when you sleep and when you wake up), suppresses the release of melatonin, and makes it harder for you to fall asleep. This is a good one to start with if you are not already doing it.
2. No afternoon caffeine
I am guilty of the occasional afternoon cup of coffee. It is not all that bad, until it starts messing with your sleep. If you have trouble going to sleep on days you have that afternoon cup of coffee, it is time to start giving it up. Try a cup of caffeine-free tea and/or get up and move around to get that blood flowing instead. Good sleep is worth the effort.
3. Shower or bathe before bed
This is a great way to relax your body before bedtime and use it as a signal to start shutting dow for the day. That is the ultimate goal of the sleep routine. You want your body to know when it is time to sleep.
4. Turn your bedroom into a cave
Cold and dark! That's what we are looking for here. Light is a stimulant to the body and brain, so you want to avoid it as much as possible. Sleep will usually start when our body temperature starts to drop, so this is a great way to get that process started. Between 60 and 68 degrees appears to be the best temps, experiment to find what works best for you.
5. Brain dump
This is a great one if you tend to toss and turn thinking about all the things you have to do the next day. Keep a pad and pen next to your bed, write down the things you need to get out of your head, and it will help you relax and not worry as much.