Have a Consistent Sleeping Pattern
When you are looking to improve your sleep, you need to maintain consistency with your sleep schedule. You should be going to sleep and waking up on the same day every day. This will help to improve your sleeping drastically. If you maintain a consistent sleep pattern, you’ll find it makes the biggest difference in the quality of your sleep.
Spend The Right Amount Of Time In Bed
You’ll want to spend the right amount of time in bed every night. A lot of people require 7, but some might require as much as 8 hours. A lot of those who struggle with sleep end up spending more than 8 hours at a time in bed. Unfortunately, this can cause fragmented sleep. Thus, it can make it difficult for you to get the consistency needed to get high-quality sleep. You want to limit the number of hours you spend in bed. Try to limit it to around 8 hours. If you take longer to go to sleep, simply get into bed later. Keep in mind, a child requires more sleep than an adult.
Use Your Bed For Sleeping
When you are looking to improve your sleep, one of the best things you can do is improve your habits. Don’t get into the habit of using your tablet or phone in bed. Don’t spend time watching TV in bed. Instead, you’ll want to limit your time in bed to sleeping alone. By dedicating the time in bed and limiting it to sleeping only, you’ll be able to tie the habit of getting into bed with sleep. This can-do wonders for your ability to fall asleep.
Wind Down Before Bed
Don’t do things that are going to stimulate you before going to sleep. Try to give yourself a significant buffer before bedtime. Look to sort out any issues you’re dealing with before hopping in bed. This means you should try to limit your worries to the daytime. Go over things you plan on tackling the next day before hopping in bed. Avoid using electronics and find an activity that relaxes you instead. While you could exercise at night, you don’t want to do it right before bed. Try to find a routine that relaxes you. It could be reading a book or it could be meditating. Make this your unwinding period and it’ll do wonders for your sleep.
Ensure You Optimize Your Sleep Environment
To get high-quality sleep, you’ll want to optimize your sleep environment. There are plenty of things you can do to improve your sleeping environment to make it more conducive to falling and staying asleep. Doing things like investing in a Metro mattress and in blackout curtains, turning off anything with a light, and keeping your bedroom cool can be helpful.
Avoid Alcohol and Caffeine
Try to avoid consuming anything that could curb your sleep quality or inhibit you from falling asleep. Both alcohol and caffeine can interfere with your sleep. Caffeine is a stimulant so it can keep you from being able to fall asleep. Whereas, alcohol can keep your body from going through its sleep cycles.
The fact is, if you are getting in too much sleep during the day, it’s going to negatively impact your ability to sleep at night. While you can sneak in a short 20-minute nap, you don’t want to make a habit of taking longer naps during the daytime.