Do you spend all night tossing and turning in bed and waking up exhausted? Lack of sleep can severely impact your energy levels, focus, and overall health. If you want to wake up refreshed instead of cranky, carry on reading.

Improve Your Interiors

A bright, cluttered room isn’t ideal for sleeping. Start by tidying up your room and stick to a neutral decor style. Next, if your room gets plenty of light, we would suggest installing heavy-duty drapes to keep the room dark. Lastly, the temperature also makes a difference. If your room is too hot, consider upgrading to a better mattress that is made for hot sleepers.

Avoid Electronics

Do you usually spend your nights glued to your phone or binge-watching shows? Using smartphones and other electronics disturb your circadian rhythm, making it difficult to sleep at night and wake up the next day. Firstly, wear blue-light glasses to minimize eye strain. Secondly, avoid using any electronics at least half an hour before your bedtime.

Instead, write in a journal, read a book, or do anything else that doesn’t involve digital screens.

Create an Unwinding Routine

An unwinding routine signals your mind and body that it’s time to call it a night. Soaking in a warm bath with fragrance oils and soothing music is a lovely way to de-stress. You should also develop a nighttime skincare routine. 

Invest in High-Quality Bedding

The quality of your mattress, pillows, and bedding considerably influence your night’s sleep. So go ahead and splurge on the best quality products you can find. Similarly, you should also invest in soft and comfortable pajamas.

READ:  Taking Meds? A Comprehensive Guide To Understanding Drug-Food Interactions

Play White Noise

If you’re a light sleeper, even the slightest sound can disrupt your sleep. In such cases, a white noise machine can be a lifesaver. Something as simple as listening to crashing waves or a whirring table fan can improve your sleep quality. You can easily find white noise playlists on Spotify and Youtube.

Limit Caffeine

Coffee may help you stay energized throughout the day, but it’s also affecting your quality of sleep. Try to limit the amount of coffee you consume every day and avoid taking any caffeine in the evening. If you are looking for healthier alternatives, we recommend giving matcha a try.

Stick to a Sleep Schedule

Pulling all-nighters, working, or scrolling through social media, is an unhealthy habit. It’s time to reform your sleep schedule by going to bed and waking up at a reasonable hour.

Don’t Consume Alcohol & Nicotine

Pouring yourself a drink after an exhausting day may help you relax and fall asleep. That being said, alcohol prevents you from falling into a deep sleep. It may act as a sedative initially but disrupts your sleep later in the night. That’s why you avoid alcohol and nicotine at night. Replace them with a hot cup of Chamomile tea.

Meditate & Journal

Despite having a quiet home and the most comfortable bed, it can be impossible to fall asleep because you’re unable to turn off your brain. Give meditation a try. Meditating before bed can calm your mind. Journaling is another way to gain clarity and feel lighter.

Try Low-Impact Yoga

Gentle stretching and low-impact yoga can release tension from your body and promote relaxation. However, it’s important to note that doing an intense workout before bed is not recommended. If you’re sweating, you’re doing too much. You shouldn’t work out at least 3-4 hours before bed.

READ:  Pain Medication Management: The Benefits Smart Tech Brings To Your Health

The Bottom Line

Don’t make the mistake of putting adequate sleep on the back burner! A healthy sleep schedule will likely benefit your overall mental and physical health. Hopefully, the aforementioned tips help you fall asleep and stay asleep through the night.