We are all looking for a better nights sleep. With kids and working it is difficult trying to get everything done and get a sound sleep. Now that my youngest is finally sleeping through the night I felt like I was still not getting the sound, deep sleep I needed. Recently, I started to adopt a few of these tips and my sleep has gotten better, I am more awake during the day and I only drink a cup (or two) of coffee in the morning. Typically, I would drink about 4 cups by lunch. If you need a better nights sleep you should try these tips!

Go to sleep the same time every day

Getting your body on a routine will help you fall asleep easier and stay asleep longer. It helps with your natural sleep-wake cycle. On the flip side make sure you wake up at the same time every day also.  If you go to bed at the right time you shouldn’t need an alarm clock the next morning.

Only nap if absolutely necessary

If you are having trouble staying away during the day keep your naps to about 15-20 minutes in the early afternoon.  If you start napping during the day and then have a hard time staying asleep, you may be napping for too long.

Decrease screen time around bedtime

It is recommended to avoid screens between 1-2 hours before bedtime.  The light can actually suppress the melatonin your body naturally secretes.  Make sure your room is dark and you have shades or curtains that block the light from the windows.  If you typically wake throughout the night to use the bathroom consider a small nightlight instead of turning the lights on.

Expose yourself to daylight

When trying to set up your natural sleep-wake cycle it is important to expose yourself to daylight.  Spend as much time as possible outside. If you can’t spend the time outside then open the blinds and let the light shine in!

Exercise

When someone exercises more they sleep better at night. The effects of exercising can take time to help with your sleep patterns.  Not only does exercise help with your sleep but it will also help rev up your metabolism. It is more important to exercise in the morning or early afternoon.  If you exercise too close to bedtime it can actually keep you up at night.

Watch what you eat

Trying not to eat big meals or even drink a lot before bed is important.  This interferes with your sleep rhytm and also can make you wake up multiple times to use the restroom.

Have anxiety? Meditate

For people who consistently have anxiety, especially at night, it may be wise to take up meditation.  Meditating prior to bed may help decrease your anxiety to help you fall asleep faster and stay asleep longer.

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