Sleep is one of the most important parts of our lives; it’s when our bodies can finally rest and recover. Unfortunately, many of us fall into the habit of becoming too caught up in our everyday responsibilities and stresses, that the importance of sleep often falls under the belt.
It becomes regular for us to get seven, six, or even five hours of sleep every night. This regular under sleeping can become extremely detrimental to our health and well-being, without us even realizing it.
Here are five ways to improve your sleep by falling asleep earlier:
1. Create a bedtime routine
Creating a simple routine before going to bed will create a habitual feeling of winding down in the evening. Over time, this routine will trigger your body into believing it is time for bed. It becomes the signal that it is time to wind down and begin preparing for sleep.
Your bedtime routine can be as simple as brushing your teeth, washing your face, drinking a cup of tea, etc. It doesn’t need to be long and complicated.
I like to start my bedtime routine at a similar time every night to create a better habitual and rhythmic feeling.
2. Shut your phone off before bed
When turned on, our phones emit a blue light that can trick our brains into believing it’s daytime. While your brain thinks it’s daytime, no matter how tired you are, it will want to keep you awake, preventing you from sleeping.
Shutting off your phone and other electronics like TV’s and tablets at least 30 minutes before bed can help your body realize that it is nighttime making you sleepier.
3. Don’t eat too close to bed time/don’t go to bed hungry
After you eat, your body needs time to digest. If your body is digesting, it’s not resting. Eating too close to bed can cause your body to stay awake as it continues working to break down all the food you just ate.
The same way that digesting the food keeps you awake, going to bed on an empty stomach can also keep you awake. If you find yourself hungry between dinner and bedtime, opt for a light snack or meal that will leave you satisfied but not overly full.
4. Try other relaxing activities before bed
Finding activities that relax you and you enjoy can help your mind slow down and relax in the evening. Being in a relaxed state is the what will lead you to falling asleep sooner.
For example, reading a book, painting, baking, or any other activity you find relaxing and enjoyable are all good activities to occupy the hours leading up to bedtime.
5. Make sure your bed and room feel comfortable for you
Sleep is when you let your guard down and leave your body vulnerable. How will your body be comfortable enough to fall asleep if you’re room feels uncomfortable?
By taking the time to personalize your room and invest in things like blankets, pillows, and decorations that interest you, your room will gain a much more comfortable, home-like feel. This will leave you feeling much more relaxed and able to sleep comfortably.