Written by McKenzie Jones
Your whole life will suffer if you are not getting the right amount of sleep each night. Disrupted sleep schedules can affect both your physical health and your mental and emotional well-being. This is why it is so important to address any potential sleep disruptions and fix the problem before it becomes a serious issue. Here are five ways that you can regulate your sleep schedule so that you can get the rest that you need.
Promote Healthy Circadian Rhythm
Your sleep and wake cycles are controlled by the body’s natural circadian rhythm. Without a well-functioning circadian rhythm, your body does not know when it is time to sleep and when it is time to be alert.
There are a number of things that you can do to promote a healthy circadian rhythm. Exposing your body to natural light when you wake up sends the signal to your brain that it is time to get energized. It is also a good idea to avoid taking naps. If you must take a daytime snooze, make it quick and do it early in the afternoon rather than later in the day. Being diligent about exercising regularly can also help to support your body’s internal clock so that it functions at optimal levels.
Implement a Regular Bedtime Routine
You will be able to fall asleep more quickly if you train your body by implementing a regular bedtime routine. Your personal needs and preferences will dictate your routine. Perhaps you want to start the process with a relaxing bath or a warm mug of herbal tea? Other people find success in dimming the lights and reading for a bit before trying to fall asleep.
Another good way to signal to your body that it is time to go to bed is to engage in a consistent skincare routine before turning in for the night. Nourishing your skin with nutrients and hydration should be a part of your nightly routine, prepping your body and your mind for a good night of sleep. The right products from Happy Healthy You will also leave you feeling refreshed and relaxed and ready to welcome a night of quality sleep.
Minimize Blue Light
Your smartphone or tablet habit may be hindering your ability to get the rest that you need. Smartphones, tablets, and computer screens all emit blue light. This light can negatively affect circadian timing.
In order to prevent this from happening, you should avoid blue light the hour or two before bedtime. Rather than reaching for your phone before closing your eyes, try reading a book instead. You should also be intentional about limiting the amount of artificial light around you in the evening hours.
Create a Comfortable Sleep Environment
You cannot expect to get a restful night of sleep if you do not have a comfortable sleeping environment. Taking active steps to make this as relaxing as possible can have a profound effect on the quality of sleep that you enjoy.
In addition to cozy bedding and a mattress suited for your needs, you also need to be mindful of sleep and light pollution. You may find that you sleep better if you invest in a good pair of blackout shades. A white noise machine can be instrumental in blocking out extraneous noise so that you sleep more soundly. Experiment with a few different tools to find what works best for you in your quest to sleep better.
Limit Alcohol and Caffeine
What you drink in the hours before bed may also impact how quickly you fall asleep and if you are able to stay that way through the night. While you may fall asleep more quickly after a night of indulging in alcoholic drinks, the booze is also more likely to disrupt your rest and wake you up in the middle of the night.
Too much caffeine in the hours before bed can make you too wired to fall asleep. Reducing your consumption of both alcohol and caffeine starting in the late afternoon hours can prove beneficial in supporting healthy sleep patterns.
These five tips are all great ideas to help you to regulate your sleep schedule so that you wake up refreshed and ready to take on the day ahead.
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