It is no surprise that sleep, or lack thereof, can have an immense effect on your everyday life. Your body was built with a need to refuel or recharge each day. If that recharging does not take place, then you will not be operating at full capacity. You may not be able to think as well as you should. Your reflexes could be slower. You may find that you are in a bad mood more often. You may even get sick more easily. However, if you have not been getting enough sleep, then chances are, these are all things that you already know.
Chances are, you have been suffering from these things and they could be having a very negative effect on your daily life. The longer you go without proper sleep, the more harm it can cause you. Learning how to sleep better means evaluating three areas of your life and making the proper changes. Here are the three parts of your life you need to think about.
Changing Your Day
There are many things that you may be doing throughout your day that could be causing you problems with your sleep at night. You may not even realize that these actions are affecting your rest. However, the first step to learning how to sleep better is to recognize these things and make the proper changes.
- Sleeping too late in the mornings. If your sleep pattern has gotten off schedule, it can very much cause problems with how much rest you get. It is best to set a certain time you wake up every morning, whether that morning be on the weekend or during the week.
- Taking long naps. This can be a problem if you have not been getting enough sleep so you nap in the afternoons. It can turn into a cycle. Experts recommend that you not get any more than thirty minutes of nap time during the day. Any more than that can cause you to have problems sleeping at night.
Changing Your Evenings
The evenings can certainly be a time when your sleep can be affected for the negative. There are numerous activities that can be detrimental to falling asleep or even staying asleep and you will need to drastically evaluate your evenings and make changes when you are learning how to sleep better.
- Exercising in the evenings. Your body will not have time to properly unwind. You should choose to exercise in the mornings or early afternoon.
- Drinking caffeine after 5 PM. Caffeine is a stimulant. When you drink it after five, it will still be affecting your body when you try to go to sleep.
- Drinking alcohol after 5 PM. Although alcohol will actually make you feel more sleepy, it will create a disrupted night’s sleep that leave you without the proper rest you need.
- Thinking about your day at bedtime. One of the main reasons why your mind may not be able to relax is thinking too much. If you have had a stressful day or you have a great deal to do the next day, you may find that you cannot relax enough without thinking about those stress factors.
In order to make sure you learn how to sleep better, you need to change as many of these evening factors as possible.
Changing Your Nights
The final area to evaluate is how you actually sleep. There are things that could be keeping you from getting a restful night’s sleep. Here are some of the things that could be causing you a problem.
- Warm temperatures will keep you from sleeping well. Your room should be slightly on the cool side.
- Uncomfortable clothing can keep you from resting. Choose clothing that does not bind in order to move with you when you move at night.
- Light of any sort can be disruptive. You will need to darken the room completely or use a sleep mask.
- Uncomfortable bedding can also make you toss and turn. Make sure you have a quality mattress and bedding that is soft and comfortable.
Choosing to change these few things at night can make a big difference as well when you are learning how to sleep better.
In order to make sure you are getting enough sleep at night, you need to learn how to sleep better. By evaluating these three parts of your life and making the proper changes, you can get the rest you need.