With all this turmoil going on the world, both politically and individually, it’s hard to get sleep. No matter what your career is, you definitely need sleep. Still, about one in three are not getting enough sleep (source). Here’s some tips to help those one in three, or just improve your quality of sleep.
- Stick to a sleep schedule. This means during the weekends, too. Why? Being consistent reinforces your body’s sleep-wake cycle and helps promote better sleep at night. If you can’t fall asleep within 15 minutes, your body isn’t tired enough.
- Limit caffeine, nicotine, alcohol, and big meals at night. I understand some of these are taken habitually or for meals, but they all mess with the sleeping patterns. These are stimulants, and they tell your body you want to do more activities, when all you want is sleep.
- Dim the lights near bedtime. If you’ve ever been camping, you know that once the sky gets dark you feel sleepy, even if it’s only 7pm. This is because the body naturally will go into sleep mode when the lighting is dim. Nowadays, with lights everywhere, it’s not a common practice to leave lights on all the way until you want to sleep. Try turning off the lights and leaving one lamp on, or shining that lamp towards a wall so it’s less bright.
- Get some exercise. Any amount is better than no amount. Whenever you go out shopping, for instance, you’re still walking a lot and that’s why you feel exhausted when you get back. As for more traditional exercises, it will make sure you have no more energy to stay up past your bedtime.
- When it’s time to get up, GET UP. Get some natural light going to get rid of that grogginess, eat breakfast, take a shower or whatever. Commit to getting out even though it is a great feeling to stay in bed. Go get stuff done so that when you come back at night you can sleep happily.
- Try some therapies. The above are all free and you can start today, but if none of them work there are plenty of therapies out there. These include melatonin pills, drinking apple vinegar before sleep, or just plain warm milk and honey.