Sleep is among the most important things we need to do to take care of our bodies, but that doesn’t mean it’s easy. We live in a fast-paced world where it often feels like we need to complete a long list of tasks in a single day before rest is an option. With these key steps to get a better night of sleep, you won’t have to rely on counting sheep!
Create a Schedule
Many parents make a sleep schedule and bedtime routine for their kiddos, but kids often abandon this schedule as they grow. While it can be hard to stick to a strict sleep plan, you should have a flexible one to follow every night. Start with relaxing activities like reading or deep breathing since both help relaxes your mind. Once you feel tired, turn off the lights and close your eyes.
You should start these sleep activities around the same time each night. Start getting ready for bed about half an hour before you lay down and spend that time reading or deep breathing. Once you get in bed, you should aim to be asleep within the next hour.
One of the most important things you can do is listen to your body. If you start feeling tired around 9:00 p.m., it’s time to start preparing for bed. We all have different sleep schedules, and the perfect one often depends on what your body tells you.
Reduce Stress Levels
If your adrenal systems are always going, falling asleep will be a major challenge. Exercise is a natural stress reliever that also helps wear out your body so that you can enjoy a better night of sleep. If you know you’re prone to stress, consider additional mindfulness activities like journaling or yoga. It’s essential to block out intrusive thoughts when you climb into bed so that your mind can rest with you.
Make Your Bed Cozy
It’s hard to fall asleep when you spend the better part of the night struggling to get comfortable. Make sure you have a mattress that’s firm enough for your preferences and sheets that are soft. One straightforward way to keep cotton sheets crisp and delightful to lay on is washing them weekly. With smooth sheets, you’ll happily cocoon yourself in linen bliss.
Take Fewer Naps
Sometimes, taking naps can be all too tempting. The problem is that they throw off your natural sleep schedule, especially when you nap for several hours. Rather than rely on naps to feel refreshed, try resting earlier and see if that makes a difference.
Consult an Expert
Sleep is vital to our health because our body uses this time to repair itself. If you’ve tried everything and still can’t get a quality night of rest, the final key step to getting a better night of sleep is to talk with your doctor. There could be underlying causes like insomnia or sleep apnea causing your restlessness.
Following a routine and keeping your mind relaxed helps you sleep better every night. With a great night of sleep, you can keep your body feeling refreshed and ensure you’re ready to tackle the day.
Dianne Pajo is a Certified Personal Trainer based out of the Chicagoland area with a passion for music, combat sports, and animals. She enjoys competing in amateur boxing and kickboxing, but in her other leisure time, you can find her outdoors and performing music around the city. She is also a dog mom of 2.