Have you ever woken up from a night’s sleep feeling exhausted, drained, and groggy? Do you have difficulty staying awake during the middle of the day? If so, you probably aren’t getting a very good quality sleep at night. Here are a few changes you can make to improve your sleep.
Go to Bed at the Same Time
First, you can train your body to go to bed around the same time every night. This can help your body and mind to know when to start relaxing and shutting down for the night, providing you with more restful sleep. Going to bed at inconsistent and irregular times can throw your body off a sleep schedule, making it difficult to fall asleep when you try to go to bed earlier.
So, set a reminder or alarm on your phone to remind you when you should start getting ready for bed. Make sure that your plans and responsibilities are scheduled accordingly so you can maintain a consistent bedtime. This will help your mind and body to relax, improving your REM and deep sleep each night.
Ease Up on Caffeine
Next, try to ease up on the caffeine that you drink each day. Drinking caffeine too late at night will obviously mess with your ability to fall asleep. But even drinking caffeinated drinks or coffee in the morning can throw you off your body’s natural schedule, making it difficult to get high-quality, restful sleep.
Drinking too much caffeine can cause fluid loss and lead to digestive problems. This can disrupt your sleep since your body will be working overtime, trying to compensate for those issues. So, if you’re trying to improve your sleep, try to limit your caffeine intake.
Avoid Screen Time Before Bed
Finally, make sure that you avoid screen time before bed. This doesn’t mean that you can’t watch a TV show or movie in the evening. But it does mean that you shouldn’t be scrolling on your phone late into the night, or staying up watching a show while you’re in bed. Avoid using screens when you’re in bed or preparing for bedtime. Screen time can overstimulate your mind, making it more difficult to relax and concentrate on sleeping. It can also decrease your melatonin levels. If you want to have better quality sleep, try going through some relaxing routines before bed instead of scrolling on social media.
So, if you ever feel like you’re not getting enough sleep or that your sleep isn’t very good quality, remember these tips. Make sure that you go to bed at the same time, ease up on caffeine, and avoid screen time before bed. These practices can help your mind and body to stay on a consistent sleep schedule, providing you with deeper, more rejuvenating sleep.
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