Getting quality and sufficient amounts of sleep is key to feeling your best. Not only will you have more energy, but you will be able to accomplish more throughout the day, will have lower levels of stress, and increased focus. There are simple ways to wake up consistently feeling your best and it all starts with establishing a nightly routine, as well as implementing smart sleep tips on a regular basis.
1. Get in Plenty of Rays During the Day
Exposure to sunshine for at least two hours a day is shown to improve quality of sleep, make it easier to fall asleep, and increase the likelihood of staying asleep for an extended period of time. This is all due to keeping your circadian rhythm in sync with your body's functioning.
2. Limit Exposure to Blue Light Right Before Bed
Common sources of blue light are computers, TV's, tablets, and smart phones. Nighttime blue light exposure has negative effects upon your circadian rhythm. Try to stop usage of technology thirty minutes prior to bedtime and take advantage of the time to read, journal, or engage in another low energy enjoyable activity.
3. Stick to a Sleep Schedule
Aim to wake up and go to sleep at the same time everyday regardless if it is during the weekday or weekend. This will make it easier to go to bed without much resistance from your body. Additionally, resisting the urge to take a nap midday will make going to sleep in the evening feel more natural.
4. Stop Drinking Caffeine in the Afternoon
The consumption of caffeinated beverages during the morning is helpful in ensuring that you are alert and fully ready to start the day. However, drinking caffeine in the afternoon can prevent you from falling to sleep at a decent time in the evening. Try to consume the same amount of caffeine each day and do not consume any within hours before bed.
5. Utilize Relaxation Techniques
In order to ensure your body and mind are ready to go to sleep it is important to discover effective ways to relax. These relaxation techniques could include nightly yoga, meditation, listening to music, taking a bath or shower, drinking chamomile tea, and practicing self-care such as instituting a beauty routine. Certain scents such as lavender, vanilla, and jasmine can enhance feelings of calmness. Look into essential oils, candles, and incense to use prior to bedtime.
6. Create a Comforting Environment
The environment in which you go to sleep can have a major impact on your ability to snooze. Create a safe space in which you can easily unwind and separate yourself from the stressors of daily life. This may include ensuring your bed is comfortable, light exposure is minimal, soothing music is playing, and a calming scent is being diffused throughout the room. If you begin to associate this designated place with sleep it will become significantly easier to unwind in the evenings and effectively transition to sleep mode.
