Getting quality sleep is an important part of living a healthy life, as nearly every aspect of our personal wellbeing can be improved through consistent, quality sleep. If you are struggling with your sleep, you are not alone. Sleep issues are extremely common, with more than 50 million American adults who deal with sleep disorders and another 100 million who report not getting enough quality sleep. Fortunately, there are plenty of steps you can take to improve your sleep quality. Here are some of our top suggestions:
1. Establish a Consistent Sleep Schedule
Research shows that we sleep best when we maintain a consistent sleep schedule, as our bodies are able to recognize our routines and anticipate when it is time to sleep and when it is time to be awake. It is recommended to aim for about 7-8 hours of quality sleep each night, so try to set aside a consistent window of time to ensure you get enough sleep. You can even try setting a reminder on your phone to let you know when it is time to start getting ready for bed, ensuring that you stick to your schedule.
2. Remove Distractions From Your Bedroom
In today’s world, distractions are everywhere. It is important that our bedrooms remain sanctuaries where we can fully relax and recharge, rather than places with lots of stimulation. Try removing screens from your bedroom and making sure that you have a cool, dark environment to sleep in. These steps can help to improve your sleep quality and leave you feeling better rested when you wake up.
3. Avoid Eating and Drinking Close to Bedtime
When you eat or drink close to when you are planning to go to sleep, your body can struggle to digest properly. This can cause issues like acid reflux and indigestion, which can keep you up at night and disrupt your sleep quality. Try to leave at least 2-3 hours between eating your last meal of the day and when you go to bed in order to give your body time to digest properly.
4. Exercise Regularly
One strategy to improve sleep quality that you may not think of is exercising regularly. By engaging in physical activity, you increase your body’s need for sleep, which can reduce the amount of time it takes to fall asleep. This results in better sleep, which leaves you feeling more energized the following day!
5. Limit Naps During the Day
Although they may seem helpful, taking naps throughout the day can negatively impact the quality of your sleep at night. Napping can confuse your body regarding when to enter REM sleep, especially when you nap late in the day. If you are going to take a nap during the day, try to take the nap early in the day and limit it to around 20-30 minutes.
When you use these strategies to improve your sleep quality, you can wake up feeling well rested and ready to tackle the day’s challenges! If you continue to struggle with your sleep quality, remember that our team here at AIM for Wellbeing is always happy to assist you with any of your health needs. Just reach out to us today and allow us to help you live your healthiest life!