Having trouble sleeping? If so, it may be time to change your sleeping routine. Here are five ways to clean-up your sleeping habits to ensure a better sleep.
- Get rid of electronics: If you fall asleep to a TV show, or sleep with your cellphone on your bedside table, you’ll likely find it difficult to fall asleep. Research shows that the light produced by electronic screens interferes and disrupts your circadian or biological clock, which results in a bad sleep. Reading before bed is recommended instead, as it helps you destress and sleep better.
- Cut down on your smartphone use: Did you know that your cell phone use during the day can also have a negative affect on your sleep? Studies show that the more screen time you log during daylight hours, the less time you sleep peacefully at night.
- Get regular exercise. Our bodies need to move in order to get a better sleep, however, a once-in-a-while run or bike ride won’t do the trick. Research shows that those individuals who exercise at a moderate intensity for at least 30 minutes, three to four times a week sleep better. A moderate intensity workout can often leave your feeling stimulated and awake, and therefore, its best to schedule your workout well in advance of your bedtime.
- Make your bed more comfortable: There’s nothing more peaceful than slipping into a soft, freshly laundered bed. Make sure to wash your bed sheets every one to two weeks for optimal cleanliness.
- Be consistent at bedtime: A bedtime routine doesn’t just work well for kids, it also works for adults too. Your bedtime routine could include a warm shower, reading your book, meditating or drinking herbal tea. Whatever your schedule is, try to make it consistent each day. The more consistent you are, the more your body and mind will start to recognize when it’s time for bed.