1. Commit To A Sleep Schedule & Be Consistent
One of the best and most critical sleep tips is to develop and stick to a sleep schedule consistently. Basically, you should go to bed and wake up at the same time every night and day. This should also be done on weekends and holidays.
Basically, when you have a regular sleeping rhythm, it helps to make your biological clock more in sync and you’ll be able to enjoy better bodily functions. It is a bit challenging to develop this consistent sleep schedule, especially if your current one is irregular. However, once you stick to it, it will become a lot easier. You will also find that you feel a lot better and more energized throughout your day.
If you’re unsure about the best time to go to bed, be sure to take a look at my Sleep Calculator. It will use the time that you want to wake up to determine the best time that you should go to bed.
2. Avoid Consuming Caffeine After 2 PM
This can seem like a cruel joke, however, when you stop consuming caffeine by 2pm, you will sleep a lot better.
This is due to the fact that caffeine is a stimulant. If you consume it close to your bedtime, it will negatively impact your sleep quality and even prevent you from falling asleep.
The half life of caffeine is 8 hours and that basically means how long it takes for its effects to be reduced. However, even after that time, it is still in your body. If you have caffeine within 6 hours of your sleep time, then this can lower the amount of time you sleep by as much as 41 minutes according to the Journal Of Clinical Sleep Medicine.
That is definitely a lot of sleep loss, so you should avoid caffeinated drinks and foods after 2pm and switch to caffeine free alternatives.
5. Set The Scene For Relaxation
If your bedroom is in need of a good revamp, don’t put it off. The state of your bedroom has a big impact on your sleep. If you are trying to relax amongst clutter your brain will find it harder to switch off. Ensure that your bedroom furniture has ample storage so that everything can be put away. It can be tricky finding furniture that ships fast, but you will want to get started on your project as soon as possible.
4. Don’t Drink Alcohol 3 Hours Before You Go To Bed
Alcohol is widely used around the world to assist with sleep. Unfortunately, as many as 20-30% of persons who have insomnia use alcohol to help them sleep. 67% of these persons indicated that it actually helped.
The truth is, drinking alcohol before bed is not the answer to sleep issues. There is a huge difference between high quality sleep and simply passing out. Even though alcohol has a sedative effect which will make you feel sleepy, it also negatively impacts the quality of your sleep in these ways:
– Relaxes the muscles in your nose and throat which can easily cause you to snore
– Prevents you from going into deep sleep which is where you get the most rest
– Dehydrates your body
– Makes you wake up in the night so that you can use the bathroom
If you have a few alcoholic drinks before you go to bed it will increase the amount of REM (stage 1 and 2) sleep while lowering the amount of REM sleep that you get. REM sleep is extremely important for you to get deep sleep that your body and mind needs.
When you don’t get sufficient REM sleep, it has a lot of negative effects since it assists you with the organization and storage of memories. It is also the stage in which your body burns the majority of calories. Unfortunately, alcohol has a lot of calories so you should avoid drinking it if you want to lose excess weight and get better quality sleep.
Also, if you exercise regularly and drink alcohol, it will prevent you from enjoying all the benefits of exercise, in particular, the sleep benefits.