If you’re having difficulty falling and staying asleep, don’t reach for the sleep aids or call the doctor just yet — a few tweaks to your sleeping environment might provide the boost you need to get a restful night’s sleep.
1) Consider your caffeine intake. According to Harvard Medical School, you should avoid caffeine for at least four to six hours before bedtime.
2) Think about your routine. According to the Centers for Disease Control (CDC), you can improve your sleep health by establishing a routine and sticking with it.
3) Check your sleep environment. Your bedroom should be cool, dark and quiet. Use blackout curtains or an eye. A cool room — even a bit chilly — is also helpful, so keep the temperature between 60 and 75 degrees Fahrenheit.
4) Eliminate distractions. Keep screens out of your room
5) Go pet-free in your bedroom.
6) Move your body. Work out at least three hours before bedtime.
7) Eat lighter in the evenings. According to the CDC, heavier meals might make it harder for you to get comfortable and fall asleep. Instead of tacos at 10 in the evening, if you need a snack, try some cheese and crackers.
A few more quick additions:
- Make sure your bed is comfortable. If your bed is worn out and a spring is poking you in the back or side, then it may be time to buy a new mattress. If you sleep with someone, make sure there is sufficient room in the bed.
- If you snore, do what you can to limit how much. Something like Breath Right strips can help. Also, you can use a natural sinus cleaner to help clear nasal passages.
Image by Sammy-Williams