In addition to a healthy diet and exercise routine, lack of sleep is among the top contributors to increased stress levels. This is because your body and mind both need good sleep each and every night to heal and decompress. Moreover, failure to get good sleep can result in a vicious cycle of stress and anxiety that can be tough to break.
If you know that you aren’t getting the right amount or quality of sleep at night in order to manage your stress, here are eight things that you can do in order to improve your sleep hygiene.
1. Talk to an Expert
Stress and anxiety can make it difficult for you to calm your mind and sleep at night. When you suspect that negative thoughts or a busy mind are to blame for your poor sleep, consider talking to an online psychiatrist. Talking to a professional about your stress and anxiety is a great direct way to get to the bottom of things so that you can sleep better.
2. Get a New Mattress
Many people overlook the fact that a mattress should be replaced roughly every eight years. If you aren’t getting good sleep because you toss and turn at night, investing in a new mattress might be the key to sleeping better and waking more rested in the morning.
3. Replace Your Pillows
To that point, upper back and neck pain from worn-out pillows might also be getting in the way of your sleep at night. If it has been more than two years since you have replaced your pillows, now is the time to treat yourself to better pillows and better sleep.
4. Adjust the Temp
If you frequently wake up in the night sweating or feeling too warm, then a room that isn’t cold enough might be to blame for your poor sleep. The ideal room temperature for sleep falls somewhere around 65 degrees Fahrenheit. Cool your room to a comfortable temperature before you lie down to get your best sleep a night.
5. Drown Out the Noise
Sometimes, it is the noise surrounding your sleep space that gets in the way of good sleep. If you live in a noisy building or on a busy street, consider playing white noise at night to help drown out the noises of the night.
6. Put Down Your Phone
Many people tend to scroll through social media or the news on their phones when they get into bed. The blue light from your screen can actually prevent you from falling asleep right away. On top of that constant stimulation makes it more difficult for your brain to easily fall asleep. Cut off your screen time at least an hour before bedtime to help your mind wind down for the night.
7. Have a Routine
When you have a consistent bedtime routine in place for yourself, you can signal your brain that it is time to start getting ready for sleep. Create a calming routine for yourself to help your mind and body prepare for sleep.
8. Clean Your Room
It might sound like extra work, but keeping a tidy room is a great way to help your mind relax for bed. Too much clutter can keep your brain busy in the moments when you need it to quiet down for sleep.