If you find that you wake up sluggish and need copious amounts of coffee just to function better, then it’s a good idea to take a look at your sleeping habits to try and improve your overall wellbeing.
In fact, a good night’s rest can be just as important as maintaining a healthy diet and regular exercise.
Help your natural body clock by exposing yourself to brighter lights during the day
This may sound strange to some people, but exposing yourself to light and dark can help your body maintain its body clock, also known as your circadian rhythm.
When it’s day time, make sure you get plenty of sunlight.
When it comes to evening, make sure you reduce the amount of light exposure you get by turning down the lights and preparing your body for bed.
Want a good night’s sleep Watch your caffeine intake
Caffeine is one of the biggest problems when it comes to poor sleep.
Caffeine can stay in your blood for up to 8 hours, which is why it’s important to watch your caffeine intake and try to avoid it up to 8 hours before you plan to go to bed.
Studies have shown that consuming caffeine six hours before bed and significantly worsen your sleep quality.
If you want a cup of coffee in the afternoon, make sure it’s decaf.
Stay away from electronics before you go to sleep
It may be tempting to play with your phone in bed or check your emails before you go to sleep, but the blue light you’re exposed to can actually keep you awake and trick your brain into thinking that it’s actually day time.
Make sure you avoid using electronics around night time and give yourself at least an hour between going to bed and your last exposure to a screen.
Reduce the number of naps you’re taking
Napping can be beneficial for a boost of energy, but it can negatively affect your nighttime sleep.
Sleeping during the day can mess with your internal clock which means you might struggle to sleep at night.
Studies have shown that napping for up to 30 minutes can improve your brain function, but longer naps will negatively affect both your sleep and health.
This is an issue that affects each person individually, so if you take regular naps but find that you sleep well at night, then you don’t need to worry.
Sleep and wake up at the same time each day
Your body can build a natural rhythm for when it should wake up and when it should sleep.
If you stick to this, it will make sleeping a lot easier and your natural sleep/wake cycle will ensure you’re getting the best quality of sleep.
Monitor your bedroom temperature especially during the summer
It’s important to set the right temperature when you sleep.
If it’s too hot, then you’ll sweat throughout the night and this can wake you up or leave you feeling groggy in the morning.
Similarly, if it’s too cold then you’ll also find your sleep quality will decrease.
Most people believe that a temperature of 70°F (20°C) is ideal.