By Rose Wellness Center | 03/02/2021

Tips To Help You Improve Your Sleep

Tips To Help You Improve Your Sleep

Below are some tips for sleep hygiene that you can do throughout the day to help reset your internal clock and improve your sleep.

Morning

In order to reset your sleep-wake cycle, you must wake up at the same time each morning, including weekends. Within a couple of weeks, you will automatically wake up at that time, and often before your alarm clock ever goes off.

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When you are sleep deprived, it can be difficult to get going in the morning, which is why many people have a cup of coffee first thing in the morning. Once you have woken up, grab a cup of joe and get your day started.

Afternoon

If you are experiencing sleep issues, by afternoon, you are probably ready for a nap. Taking a short nap in the afternoon can be beneficial if you have a major sleep deficiency; however, it is advisable to limit your nap to no longer than 30 minutes to avoid the risk of being unable to fall asleep at night. One of the best times to get your daily exercise is in the early afternoon. If you wait and exercise after midafternoon, it can interfere with your sleep-wake cycle.

Evening

Evenings are a time for relaxation. Taking some proactive steps to avoid thinking of work, money troubles, and stressful situations can help you relax. Choose quiet activities like reading a book, watching some television, or working a puzzle to help you unwind and relax. After sunset, it is time to dim your lights and turn off your electronics. Electronics, including computers, televisions, tablets, and mobile phones emit blue light that can interfere with your circadian rhythm.

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Avoid eating a late night snack, since it may increase your energy levels, which the opposite of what you want. It may also cause indigestion, upset stomach, or heartburn. Finally, a warm bath can help you relax and prepare for bed. The warm water will relax you and get your body ready for sleep. Add a handful of lavender buds or lavender essential oil to your bath to help melt away your stress.

Bedtime

When it comes to sleep, it is extremely important that you go to bed every night at the same time. Seek to be in bed and asleep within 20 minutes of your designated bedtime. Determine your bedtime by taking the time that you need to wake up and counting back seven to nine hours.

The temperature of your room should be cool. Most people find that turning the thermostat to a comfortable temperature, typically between 65 and 70 degrees, can help you get a better night’s sleep. Choose comfortable bed linens that breathe yet provide the warmth you need.

Your bedroom should be a sleep sanctuary. Use room darkening curtains or blinds to block out outside light. A noise machine can help mask noises that may wake you up through the night.  Finally, face your alarm clock toward the wall to ensure your room is completely dark.

Concerned? Take this short Insomnia Assessment to evaluate your sleep issues. 

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