Improve your sleep schedule for more energy, and to be happier and healthier. In addition to this, improved sleep helps you think more clearly, and stay motivated for success. Furthermore, you can control your emotions easier, and get along with people in a healthier manner.
How to improve your sleep schedule for more energy throughout your day
Here are a few ways to improve your sleep schedule, so you can increase your energy for the day to come.
Create a Calming Environment
The first thing you can do to get more rest each night is limit your use of technology before bedtime. In fact, try taking out phones, televisions, game consoles, and anything else with a bright screen. Ideally, you want your room to be dark, quiet, and cool. Consider using ear plugs, room-darkening shades, or a fan if it helps. Queen mattresses can be comfortable enough to help you sleep deeper and longer throughout the night, and might be just the right size for you or a loved one.
Watch What You Eat Before Bed
Eating large or heavy meals too close to bedtime can cause discomfort in your body and affect your sleep. Additionally, avoid alcohol, caffeine, and nicotine. Consuming the wrong food or drink can cause disruptions during the night. Instead, you can eat tart cherry juice, kiwifruit, walnuts, almonds, or others. Other natural remedies are Valerian, St. John’s wort, kava, or passionflower tea.
Do a Relaxing Activity
If you go to bed but can’t fall asleep, try a relaxing activity. For instance, read a book that doesn’t overly excite you, do meditation, or download an app to listen to calming music or nature sounds. After you feel tired, go back to bed. Continue with this pattern until you can sleep.
Take Care of Your Mental Health
Being stressed or worried can carry over into your sleep schedule. You can manage your mental health by writing down your worries in a daily journal or getting organized. If you simply can’t manage your sleep well, consider seeing a doctor. This can help you deal with the problem, so you can live a normal life again.
You should maintain consistency with your sleep schedule by going to bed and getting up at the same time daily. Other than this, experts recommend healthy adults sleep at least seven hours per night. Further, try limiting naps during the day and adding some physical activity into your schedule. Getting the rest you need each night can improve your quality of life.
About the Writer: Emma is a freelance writer based out of Boston, MA. She writes most often on health and education. When not writing, she enjoys reading and watching film noir. Say hi on Twitter @EmmaSturgis2.