After a long and stressful day, the one thing you look forward to the most is getting into bed at night and putting your head on the pillow. You’re physically exhausted and ready to get some shut eye. But no matter how hard you try, you’re just not able to drift off. The more frustrated you get, the worse it becomes.
More than a third of Americans suffer from sleep deprivation or don’t get enough regular sleep. Instead of watching the clock go round, there are a handful of ways to catch some Zs according to a sleep specialist.
In this article, you’ll learn the 5 best tips to get better sleep. Keep reading to find out more.
1. Adjust Your Body Clock
Getting your mind and body into a schedule is a great method to achieve enough sleep. By falling asleep and waking up around the same time each day, you’ll be able to sleep deeper. Avoid sleeping briefly in the day, as this will interfere with your body clock.
2. Limit Screen Time
Electronic devices such as cell phones and computer screens produce blue light. This light delays the release of melatonin which regulates our circadian rhythm and affects our sleep.
Make sure to stop using devices right before bed, giving your body enough time to get into sleep mode.
3. Increase Physical Activity
Staying active throughout the day is a great way to help you sleep at night. It lengthens the amount of sleep you get each night because your body feels tired, being physically active means you expend energy. You’ll benefit from less stress and anxiety too.
4. Work on a Sleep Routine
Most importantly, create a sleep routine. Work out the time you want to sleep and wake up and when to turn off devices. Perhaps enjoy some stretching beforehand, or read a few chapters of a book instead of looking at your phone.
If you’re still finding it difficult to rest and reset, and you need more sleep help, head over to this sleep doctor and take a look at the in-depth sleep services they offer.
5. Stop Drinking Caffeine
Caffeine can keep you awake and alert, so it’s not a smart idea to drink it before bed. In fact, it’s advised to have your last caffeinated beverage in the early afternoon to prevent it from affecting your sleep in the evening.
Avoiding caffeine is the best sleep aid because caffeine itself interferes with our circadian melatonin rhythms. This is our 24hour psychological pattern that formulates day and night. Switch out the caffeine for Decaf or try herbal teas instead.
Think You Know the Best Sleep Specialist Tips?
Now you’ve learned the top 5 tips from a sleep specialist, you’ll be sleeping better in no time.
If you’re still not able to fall asleep naturally, try some relaxation techniques such as focusing on your breathing. Or listen to some calming music to distract you from worrying about not falling asleep. If all else fails, consult your doctor for advice.
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