How To Get On a Better Sleep Schedule
Sleep is essential for good health but it is hard to figure out how to get on a better sleep schedule on your own. Healthcare professionals say you need at least 8 hours of sleep per night, and sometimes more depending on your age or if you’re sick. The problem is that we all have things in our lives that disrupt our delicate sleep cycles. A bad day or something we eat before bedtime can make it difficult to fall asleep and even harder to stay asleep once you finally start to relax. Know what factors affect your sleep schedule and start to make a few changes in terms of what you expose yourself to before you go to bed each night.
Establish A Bedtime Routine
The best way to get back on track and have a better sleep schedule is to establish a consistent bedtime routine.
- Eat Earlier – Eat your final meal of the day around 6 PM so you leave plenty of time for your food to digest before its time to lie down and go to sleep. Your digestion slows when you go to sleep taking it longer to process your meal. This can lead to stomach aches and heartburn that prevent you from getting a good night sleep.
- Avoid Distractions – Put your electronics in another room and limit the amount of TV you watch before you fall asleep. Many people don’t realize just how big a distraction their cell phone can be until they move it out of the bedroom. The constant chatter of your TV or the pinging of the notifications from your phone can also disrupt your sleep patterns.
- Meditation – Take a long, hot, relaxing bath or spend a few minutes in meditation to help let go of the stress of the day. Meditation is a great way to eliminate stress and calm your mind and body.
Try to go to bed at the same time every night and follow the same pattern of steps as you prepare to go to bed. The more you follow the pattern, the more your body will become accustomed to sleeping at a certain time and the easier it will be for you to fall asleep.
Know the Benefits of Restful Sleep
Once you have established a nighttime routine and your sleep schedule is back on track, you will begin to notice that you feel more rested. You won’t feel as grumpy in the mornings. During sleep, your body has the time to perform various house cleaning tasks. Toxins are flushed from the tissues. Muscle tissues are repaired and new muscle tissue starts to grow. Tissue regeneration and healing take place that makes it easier to heal after an injury. Being able to fall into a deep and relaxed sleep also allows the mind to clear itself, allowing you to think more clearly and have a better outlook on life.
Your sleep cycle can be affected by many different things including your mood and the things you eat. Understanding what you need to do establish a consistent sleep schedule will help to keep your sleep cycles on track. Reaching that deep, REM sleep that your mind and body need to start the healing process, is harder for some than others. When you know what is disrupting your sleep schedule, it’s easier to make the corrections and restore the delicate balance that allows you to sleep peacefully. Make a list of the things you do each night and try to determine if it is beneficial to your sleep cycle. If not, make a few changes in your bedtime routine and you will start to feel better in no time!
However, DIY hacks can only go so far. If none of these tips help there might be something else going on. Don’t be shy about seeing a doctor. Contact us at STI to take the first step towards better health.
