Do you have trouble sleeping at night? If so, you’re not alone. According to the CDC, about 1 in 3 adults don’t get the sleep they need each day.
People struggle with sleep issues for different reasons, but there are things you can do during the day that might help you get the rest you deserve at night.
Of course, if you have a medical issue keeping you from getting enough sleep, talk to your doctor to set up a plan that can help. In the meantime, try some of these daytime rituals to improve your sleep hygiene and leave you feeling more well-rested.
Get Physical
One of the best things you can do each day to promote better sleep quality is to exercise. There’s no question that exercise “tires out” your body. It needs sleep in order to recharge and for your muscles to heal.
You don’t need to hit the gym every day or try to run a marathon. Light exercise for 30–60 minutes will typically do the trick. Find a physical activity you enjoy, like dancing or swimming, and you’ll be more likely to stick with it.
Additionally, try not to exercise too close to bedtime, as that might end up having the opposite effect.
As a bonus, regular exercise can give you a boost of energy during the day!
Get Outside
If you can find a way to exercise outside, you’ll end up improving your chances of getting a good night’s sleep even more. But, even if you’re not exercising outdoors, find an excuse to spend some time outside each day.
Being outside is a great way to regulate your body’s circadian rhythm or your sleep-wake cycles. Your body will start to produce more melatonin at night, which is the hormone responsible for helping you sleep.
Turn Off Screens
Do you find yourself scrolling on your phone before bed? It’s an unhealthy habit for a lot of people, but it could end up making it difficult for you to fall asleep.
Not only do electronics stimulate your mind, but they emit blue light which can keep your brain more active for a long time, even after putting the device away.
Try to avoid screen time for at least an hour before bed. You might be surprised by how effective this simple change is.
Instead of scrolling on your phone, consider keeping a journal by your bed. If anxiety or stress is keeping you awake, jot down your thoughts, feelings, and concerns. Sometimes, simply getting them out on paper can take away some of the stress and make it easier to sleep.
Keep a Sleep Schedule
When you have a hard time sleeping at night, you might be tempted to close your eyes for a quick nap whenever you get the chance. Unfortunately, that could be doing more harm than good.
Establishing a healthy sleep routine and schedule each day will again, help your body’s natural circadian rhythms fall into place. Try to go to bed at the same time each night and wake up at the same time each morning. Put together a nighttime routine that helps you feel relaxed, such as reading or meditating.
Watch What You Eat
Your diet can have a greater impact on your sleep health than you might think. Foods high in saturated fats, carbohydrates, and refined sugars can actually make sleep more difficult. It’s best to avoid them throughout the day. Additionally, try to avoid drinking alcohol too close to bedtime.
Focus on a nutrient-rich diet to help you fall asleep and stay asleep.
If you’re still having trouble sleeping at night, consider reaching out for help. Anxiety therapy is often a great way to deal with sleep issues, especially if you’re tossing and turning because of racing thoughts. Feel free to contact me for more information or to set up an appointment.