It’s no secret that sleep is important to your health. The National Sleep Foundation recommends 7–9 hours of sleep each night for adults, but most Americans don’t get enough sleep. In fact, 35% of American adults experience some type of sleep disorder at least a few nights each week. And research has shown that people who don’t get enough sleep are more likely to have chronic diseases like obesity and diabetes than those who do get enough sleep. So if you’re having trouble sleeping—or just want to make sure you’re getting good rest—here are some tips for improving your quality of rest:
Set a sleep schedule.
The first step towards a better night’s sleep is setting a sleep schedule. It’s easy to forget that your body needs a regular pattern of activity and inactivity, both mentally and physically. The human body likes consistency, which is why many people have trouble sleeping when they travel frequently and/or work irregular hours.
If you’re having trouble falling asleep at night and staying asleep throughout the night, consider setting up a routine around bedtime so that you know what to expect each day before it begins:
- Set an alarm for the same time every day (even on weekends).
- Spend 15-30 minutes relaxing before going to bed, even if it means reading or listening to music with no stimulation. Try not mindlessly scrolling through social media; instead, focus on something calming like knitting or journaling—anything that helps clear your mind and relaxes your body as well!
Get enough exercise.
If sleep is important to your health, then you should consider exercising. Exercise can help you get a better quality of sleep by reducing stress and anxiety. It also helps you fall asleep faster, stay asleep longer and wake up less during the night.
The best time to exercise is in the afternoon or evening because it will help you feel more relaxed before going to bed at night. If possible, change into comfortable clothing right after working out so that you won’t be too hot or cold when hitting the sack later on in the evening.
Avoid naps. Napping, while it may seem like a good way to catch up on sleep, can actually disrupt your sleep schedule and make it harder for you to fall asleep at night. If you feel tired during the day, try getting up and taking a short walk instead of taking a nap.
Additionally, if you’re unable to get enough sleep at night but still have trouble falling asleep after waking up during the night or in the early morning hours (around 3 AM), try relaxing yourself by focusing on breathing slowly in and out through your nose; this should help calm down your nervous system so that it’s ready for restful slumber when night falls once again.
Avoid alcohol and caffeine late in the day.
As a general rule, try to avoid caffeine after lunch. It’s a stimulant, and it can keep you from falling asleep. Avoid alcohol late in the day as well; while you may think that it helps you sleep better, it actually interferes with your REM (rapid eye movement) cycle of sleep. This is the most restorative part of your night!
Stick to a bedtime routine.
Your bedtime routine is an important part of your daily sleep schedule, so it’s important to make sure you’re doing it right. There are many ways to go about creating a routine, but here are some tips that can help you get started:
- Set aside a specific amount of time for your bedtime routine (15-30 minutes is usually plenty)
- Focus on activities that are calming and relaxing, like reading or listening to music
- Put all electronics away around 30 minutes before bedtime and avoid any other sources of stimulation such as television or social media
Cut down on blue light at night.
You should also avoid blue light in the evening by using a computer or phone with a blue light filter. These filters can reduce eye strain, which could have an impact on your sleep.
Keep your bedroom cool and dark.
- Keep your room cool and dark. This is the most important thing you can do to sleep well, so make sure you’re following this step! Ideally, your bedroom should be a cool 65-68 degrees Fahrenheit (18-20 degrees Celcius) at night. If you live in a hot area or it’s summertime where you are, use blackout curtains if necessary so that as little light gets in as possible. Make sure that any light coming in will not disturb your sleep pattern either—if there is too much light coming through gaps in the curtains while they are open at night, consider using blinds instead.
If all else fails and even trying every tip on this list doesn’t help your insomnia or other sleeping problems (like waking up with an uncomfortable neck) enough:
- Get yourself a sleep tracker! They aren’t expensive anymore and they will change how much better your life feels when it comes to getting enough rest each night.
Use relaxation techniques before bedtime, such as meditation or yoga.
You can also use relaxation techniques before bedtime, such as meditation or yoga. Both have been shown to help people fall asleep faster and stay asleep longer. These practices are also good for your mental health and physical health too!
Good sleep habits are essential for good health
Sleep is not just a way to pass the time while you are awake. Sleep is essential for good health, and it’s important that you get enough of it.
Most people don’t realize how much their health suffers from lack of sleep—the National Sleep Foundation estimates that about 70 million adults in the United States alone have chronic sleep problems.
Sleep deprivation leads to other health problems such as:
- obesity and diabetes
- heart disease and stroke
- high blood pressure
- depression or anxiety disorders
If you’ve been looking for ways to improve your sleep quality, these tips are a great place to start. A few of them may seem obvious (hello, set a schedule!), but we know from experience that even just one change can make all the difference. And if nothing else works for you, try out our shredded memory foam pillow! We hope this information has helped guide you on your way toward better rest.