For those on a quest to find quality sleep each night, sometimes small adjustments to your daily routine can make a big difference. March is the month of Sleep Awareness Week and to celebrate, we will be sharing a few of these small adjustments to bring on great sleep. Consider these four environmental and lifestyle changes that can help set the mood for better sleep.
Don’t drink coffee past the morning
A cup of coffee can feel like just the ticket to shake off our sleepiness in the morning, however, drinking too many cups of coffee throughout the day can negatively affect our sleep that night.
Caffeine has been called the most popular drug in the world. When it’s described in this way, drinking multiple cups every day may sound overboard. A good way to combat this is by ensuring that you keep a consistent sleep schedule and get quality sleep each night.
Create a space that perfectly fits your sleeping needs
From your light setting to the level of cleanliness in your bedroom, the environment in which you sleep makes a huge difference in your quality of sleep. Try making your bed in the morning and tidying up your bedroom before bed. Another great example is getting lights that you can dim as you get closer to going to sleep or leaving all electronics out of the bedroom.
There are tons of ways to personalize your sleeping space to fit your sleeping needs. This includes getting a mattress that fits perfectly to your sleeping position and supports your spinal alignment. This takes away the potential for tossing and turning at night and aids your body in reaching your REM sleep every night.
Making tweaks to your bedtime routine isn’t the only way to get better sleep. There are changes you can make throughout the day that will pay off at bedtime as well. For instance, following a healthy meal plan and avoiding foods with processed sugar will help keep your energy levels even throughout the day and night.
Clean eating positively supports every body function including sleep. However, remember to try to avoid eating up to 2 hours before you go to bed so that your body will not be working to digest food as you attempt to fall asleep.
Regular exercise is also important for many reasons, one of which being getting deep sleep. In fact, just 10 minutes of activity a day can improve the quality of your nighttime sleep and lower your risk for conditions including sleep apnea and restless leg syndrome. You could try to focus on aerobic activities like jogging, biking, or getting in a hard workout at the gym.