1. Decide that you want to have better sleep
Before you can start enjoying healthier sleep habits, you have to commit. Therefore, you should talk to a friend or family member and tell them that you’re going to make a few changes to your life so that you can have better quality sleep. By doing so, you will be more accountable and it will help you to keep on track with your goal.
2. Start a bedtime routine
The length of time that you sleep is important but you also need to develop specific sleep habits. You should strive to go to your bed at a particular time every night as well as wake up at the same time every morning, on weekdays and weekends.
According to the Sleep Research Society and the American Academy of Sleep Medicine, the amount of sleep time that each person requires varies a bit, however, you should strive to get a minimum of 7 hours of sleep every single night.
3. Make sure that your bedroom is primed for sleep
The conditions in your bedroom are extremely important since it will determine how quickly you fall asleep and stay asleep. So, your bedroom should be dark and you should use blackout curtains if necessary. Alternatively, you can use a sleeping mask which will prevent the sun from waking you up in the morning if your bed faces a window. Your bed should be comfortable and supportive, if your mattress is old, throw it out and get a new one, read these Sleepys mattress reviews.
According to Dr. Quan, you should ensure that your room is quiet. If you live in a noisy neighborhood then you should consider using a white noise machine which will help you to sleep.
Next, when it comes to your cell phone, it is best to turn it off or at least ensure that you put it on “do not disturb” during the night. You should also make a huge effort to stop using any electronic devices while in bed.
4. Your bedroom should be cool
The temperature in your bedroom is important and the right temperature varies a little from person to person. However, your bedroom should be between 65 – 70 degrees Fahrenheit. However, it is best that you do some experimentation so you can find the best temperature for you to be comfortable enough to sleep.
5. Get enough exercise
There are many studies that indicate exercise actually helps to improve the quality of your sleep, once you do so regularly about 2 – 4 times per week. So, you should strive to exercise on a daily basis, however, you should do so in the morning or in afternoon and not the night. If you have to exercise in the night, you should avoid exercising at least 2 hours before your typical sleep time so that the adrenaline wouldn’t hamper your ability to sleep.
6. Don’t eat large meals before going to bed
You shouldn’t eat too much food before going to sleep, especially foods that have a lot of carbs. This is because these foods may cause bloating or heartburn which can negatively affect your sleep quality.
7. Morning light
Lastly, you should try to get some sunlight in the morning since it will help with your sleeping pattern as well as increase your focus in the day.
However, during winter time, you can enjoy the same effects by using a light therapy box for about 30 minutes in the morning. When getting sun exposure naturally during sunny weather, you should avoid using sunglasses so that your eyes can be exposed to the natural sunlight for the best effect.