10 Lifestyle Changes for a Better Sleep
Here are 10 natural lifestyle changes to transform sleepless hours into blissful, sleep-filled nights.
1. Set a Sleep Schedule
Doctors recommend establishing a sleep schedule and sticking to it. Go to bed and wakeup at the same time every day, including weekends and holidays. Avoid the temptation to sleep in.
2. Skip Nightcap
It’s true, alcohol will help you go to sleep but it won’t help you stay asleep. In fact, due to its interaction with bodily functions, alcohol will disrupt your sleep later on in the night. Avoid alcohol four hours before bedtime for higher-quality sleep.
3. Say Goodbye to Nicotine
In addition to being highly addictive, nicotine is a stimulant which disrupts your ability to sleep soundly. Medical studies indicate smokers spend less time in deep restorative sleep than nonsmokers which causes additional health problems. There’s simply no downside to quitting smoking or vaping.
4. Go Easy on the Caffeine
Like nicotine, caffeine is a stimulant which interferes with the quality and duration of your sleep. And remember, besides coffee and tea, caffeine is also found in sodas and energy drinks. Have your last caffeinated drink of the day by early afternoon.
5. Get Up off the Couch
Regular exercise not only betters your sleep, it improves your mood, supports good health and helps you control your weight. Two-and-a-half hours of weekly exercise is recommended but should be done mornings or afternoons—evening exercise could affect your ability to fall asleep.
6. Lesson Stress
Nothing kills a good night’s sleep like stress. Reduce stress naturally with deep-breathing exercises, prioritizing tasks, listening to relaxing music and, where possible, avoiding people or situations that stress you out. If you have lots of unfinished tasks, make a “to do” list before going to bed to help clear your mind.
7. Check Your Meds
Many medications have side effects which are disruptive to quality sleep. The same is true of over-the-counter remedies including decongestants and some pain relievers. Talk to your doctor about your prescription meds and over-the-counter products to see if they cause sleeplessness.
8. Get Some Sun
Medical research shows that daily exposure to morning sunlight encourages the body to sleep after dark. That’s because natural light helps regulate the sleep-wake cycle of our bodies. Start your day outdoors with 15 minutes of sunlight.
9. Wind Down Before Bedtime
Prep your body for bed by transitioning to bedtime. Turn off your electronic devices, take a warm bath with Epsom salts, read a relaxing book or listen to calming music. Experiment and see what works best for you to catch some Zzzzs.
10. Avoid Food and Liquids Before Bedtime
Many of us like to have a bedtime snack before hitting the hay. As it turns out, besides weight gain, eating a late meal or snacking before bedtime can disturb healthy sleep patterns, especially for women. And liquids cause you to wake up to use the bathroom. For disruption-free sleep, avoid eating and drinking fluids before bedtime. Consult your primary care provider for guidelines tailored to you.
