Are you constantly feeling worn out due to lack of sleep? Even though you cannot control all of the factors that interfere with your sleep, here are some effective tips on getting better rest.
1. Manage your stress levels. Stress plays a huge role in why your sleep is likely to suffer. Whether you are dealing with issues in school, family responsibilities, unexpected challenges, or other relationships, all of these factors could tie in to why you are not sleeping. To help manage your stress, start with the basics. Getting organized, setting priorities and delegating tasks can help. Also remember to give yourself a break when doing homework, and set aside time for socializing.
2. Power down an hour before bed. It is scientifically proven that if you power down an hour before bed you will have significantly better sleep. Turn off harsh lights and all of your devices such as smartphones, laptops, TVs, etc. “Bright light is a big trigger to our brains that it’s time to be awake and alert,” according to the Huffington Post.
3. Cut caffeine by the afternoon. In addition, try to eliminate your caffeine intake by the afternoon. Experts recommend this to guarantee that your caffeine load will not keep you up in bed later.
4. Exercise regularly. Another great tip that benefits your physical health as well as your sleeping patterns is to exercise regularly. It was reported in the National Sleep Foundation’s 2013 “Sleep in America” survey that regular and vigorous exercisers are getting the best sleep. However, it does not take much. Even adding just a few minutes of physical activity to your day can make all the difference in your rest.
5. Keep your bedroom quiet. Keeping your bedroom quiet but not too quiet is also useful. When your sleeping environment is so silent that you can hear a pin drop, every little sound during the night can become disruptive. You might want to invest in a white noise machine if you find your bedroom being too quiet.
6. Limit the amount of daytime naps you take. This next tip really shocked me personally, but limiting daytime naps will actually better your nighttime sleep. Long daytime naps can interfere with your nighttime sleep. However, like most of the world many of us can’t resist the urge of a good nap. If you are one of these people, then try limiting yourself to thirty-minute power naps around midafternoon.
7. Do not hit the snooze button. Finally, resist hitting the snooze button! Sleep caught between soundings of that alarm will only make you feel even groggier. Try putting your alarm clock on the opposite side of the room, that way you are forced to get up. If that does not work then try setting your alarm a little late to avoid a snooze cycle.
Now these are just some tips that can benefit you in the long run. There are many more out there for you to try. So get comfy in your blankets, turn off the electronics, and put your sanity first.