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Nov 18, 2020 11:09 PM EST

How to Get a Better Night Sleep

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tired student

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Way too many of us take sleep for granted in a fast-paced world. The truth is that sleep quality can vary hugely depending on a range of factors, many of which are within your direct control.

Without sufficient, deep sleep each night, you may see performance dips at work, struggle to get results in the gym, and deal with other health problems that impact your overall quality of life.

It’s time to commit to practicing stellar sleep hygiene, so let’s find out exactly how to experience better sleep every single night.

Lifestyle and Diet Adjustments

Your journey towards a better sleep routine doesn’t start in the bedroom. The habits you that make up your day have a major impact on the way you fall and stay asleep at night.

It all begins by getting into the groove with the natural cycles of the sun and moon, also known as the circadian rhythm. The more precisely you can time your waking and sleeping hours with nature’s sky clock, the better quality sleep you’ll get.

To do this, start setting alarms progressively earlier each day to match the sunrise, and challenge yourself to get to bed earlier, even if you aren’t feeling tired. Eventually, you’ll get into a cycle that feels way more natural and real.

During the day, try to limit caffeine consumption to less than 300mg (2 to 3 cups of coffee or tea), and take at least 30 minutes to elevate your heart rate with exercise. This will energize your body naturally and make sure you hit the pillow hard at night.

As always, keep stress to a minimum by spending time outside and avoiding being stuck in front of a screen all day. When the sun falls at dusk, you’ll have a much easier time relaxing.

The Perfect Bedtime Routine

Once you master a healthy daytime regimen, you’ll need to develop an evening routine that sets you up for the perfect night’s sleep.

For one hour before bedtime, do anything that helps you calm down and destress from the day. Take a relaxing bath, read a book, or watch a show that’s low on drama or suspense. The goal is to be calm and carefree as you crawl into bed.

Ideally, you will limit the use of electronic devices immediately before bedtime because they emit blue light and trigger some stressful responses. Instead, flip through a book or listen to a low-key podcast that puts you in a relaxed zone.

Finally, you’ll want to avoid snacking and alcohol use right before bed, and be sure not to drink too much water before slipping into the sheets. You don’t want to have to take a bathroom break in the middle of the night.

Tools For Deeper Sleep

Your routine matters most on your quest for better sleep, but some tools can help you out as well.

If you’re on a non-traditional work schedule, blackout curtains can be a huge help, especially if your bedroom gets blasted by sunlight long before you need to wake up.

An eye mask can also help you shift into sleep mode, although it takes some time to adjust to the feeling.

Small appliances like white noise machines, essential oil diffusers, and cool mist humidifiers are great additions to your bedroom, providing a calming, soothing vibe as you fall asleep.

Of course, load up on soft, high-quality pillows, sheets, and blankets that keep you cozy and happy for eight straight hours of sleep.

Conclusion

The science of sleep can significantly improve your life, so try these tips and turn your bedroom into a calm, quiet chamber of rejuvenation.

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