7 Lifestyle Changes You Can Make to Improve Sleep


changes to improve sleep

If you’re waking up sleepier than you were when you went to bed, or if you’re just having trouble sleeping in the first place, there are some things you can do in your daily life to help.

1. Exercise

Working out increases your metabolism, so for some people, this might seem counter-intuitive. However, exercise improves your circadian rhythm, and it also helps reduce anxiety. So if it’s stress that’s keeping you up at night, hitting the gym or doing a home workout might be just what you need to take the edge off.

2. Skip the Caffeine

While you might feel that you need that afternoon coffee to maintain productivity when you’re feeling sleepy, keep in mind that caffeine remains in your system for hours after consumption, so it may interfere with your bedtime. Instead, have a tall glass of water or eat an apple if you’re looking for a boost. If you take diet pills with stimulants, take the last dose at least 8 hours before bedtime.

3. Device-Free Bedroom

It’s tempting to play on your smartphone in bed to unwind, but the added visual and mental stimulation could be making it harder for you to fall asleep. Leave the phone in another room and catch those much-needed z’s.

4. Blackest Night

According to Harvard Health, blue light is a sleep inhibitor. The light emitted from TVs, computers, mobile devices, and LCD screens can interfere with your body’s ability to rest. So make sure it’s as dark as possible in your bedroom at night. You might even consider dimming the light on your alarm clock if you have that option.

5. Try Again

If you’re lying in bed and unable to sleep after 15 to 20 minutes, don’t let the anxiety of being unable to nod off get to you. Get up and try reading a book, or give yourself a massage. Sometimes even just washing your face again can trigger your bedtime impulse again. Don’t reach for your phone or tablet, and don’t turn on the TV.

6. Eat a Snack

Sometimes what you need is a little snack that will help boost your melatonin. Try snacking on some hummus and veggies before bed, or grab some oatmeal with banana. These foods deliver nutrients that might help you fall asleep faster.

7. Avoid Naps

This seems like bad advice for anyone walking around like a zombie, but if you sneak in your sleep during the day, you’ll be more energized at night and will have trouble returning to dreamland. Soldier through the exhaustion during the day and you might be able to rest easier, and deeper, at night.
At times, people don’t realize how much their daytime routines could affect their rest at night, so hopefully these simple lifestyle changes will help improve the quality of your sleep.

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