We all toss and turn at night, from time to time. Whether your insomnia is chronic or due to a stressful period in your life, we’re all guilty of poor sleep schedule habits that put our brains and bodies out of whack. The clocks in our body regulate everything from sleep to hormones, and when you confuse that clock with less than ideal bedtime routines, it’s a disaster. Here are the best ways to fix that less than optimal sleep quality so you can feel restored every morning.
1. Keep it regular
Go to sleep at the same time every night, and try to set an alarm for the same time every morning. Soon, your natural clock will start to present itself. Sleeping on an irregular schedule or staying up late every night will just make your sleep schedule more chaotic.
2. Light eating habits before bed
It’s easy for many of us to binge late at night, especially when an addictive Netflix marathon is going on. Instead of greasy snacks and heavy or spicy food, which can wake you up and cause a nasty bout of indigestion, stick to a light snacks, and a meal that fills you up on veggies and nutrients rather than carbs or processed ingredients.
3. Exercise in the morning
For many, it’s a preference to work out in the evening. But doing this can keep your heart-rate elevated and energize you, rather than tiring you out for a restful night of sleep. Your body needs time to get naturally tired, so don’t activate it in the PM! Instead, stick to morning and early afternoon, if possible.
4. Digital detox
Going on our phones and computers too late at night can actually signal to our minds that it’s daytime outside, even if it’s the middle of the night. It even prevents the production of melatonin. That’s why many pros suggest leaving your phone outside the bedroom, or stopping usage an hour before sleeping. Try out white noise or relaxing instrumental music if you’re used to sleeping with the television on. It’ll do wonders for your REM cycle.
