How to Break Bad Sleep Habits
Having trouble falling asleep? Find yourself up at 3 am scrolling through social media? Struggling with sleep can put a huge strain on your physical health and mental wellbeing. It is important to get into healthy sleep habits to ensure that you are getting the best rest that you can. Here are some tips on how to break bad sleep habits for good.
Smashing fatigue by getting enough rest is not an impossible feat. It just requires a bit of effort and dedication to establish and maintain good sleeping habits. Doing this will help you get the most out of your day, and have more energy to tackle any challenges that arise.
Creating a healthy sleep environment is a crucial factor when developing good sleeping habits. The room should be kept cool and dark, should not be noisy, and should be free of distractions such as television or phone screens. Establishing a regular sleep and wake schedule can help significantly, as well as implementing a relaxing pre-bed activity such as reading or stretching.
Avoiding caffeine and blue screens late at night
Consuming caffeine too late in the day can disrupt your sleep cycle, as can exposure to the blue light from electronic devices. Try avoiding both of these close to bedtime; by eliminating the light and reducing the energy levels of the body, it will become easier for you to get sleepy and drift off. Put away electronics and gadgets two to three hours before bed and aim to switch to decaffeinated options throughout the day.
If you have difficulty snoozing off in the evening, aim to get out of bed and engage in a relaxing and calming activity. This could involve listening to music, reading a book, or writing down how you feel before bed. Alternatively, natural sleeping aids such as lavender oil and melatonin may help support a good night’s rest. These can be beneficial to those with insomnia, however take care to know what your body needs and the correct dosage for a supplement before using.
Exercise and diet habits
Regular exercise is important for overall health and wellbeing, and can also help reduce stress levels, which can in turn make it easier to drift off to sleep. For the perfect night’s sleep, it is recommended to exercise six to eight hours prior to bedtime. Also, focusing on nutritious meals, with foods high in magnesium, omega-3 fatty acids, and calcium can also provide support for restful sleep. Avoiding large meals close to bed and limiting one’s alcohol intake may also help.
Reducing stress is key when it comes to better sleep. Pay attention to your thoughts and feelings and allow yourself to process them without judgement. Consider mindful activities like journaling to help you come to terms with your worries. In addition, limit stressors such as excessive noise or light in the bedroom, or spend some time doing yoga or stretching before bed.
Adequate and quality sleep is essential for a healthy life. Establishing and sustaining a regular sleep pattern and comfortable sleeping environment are the two most important steps to forming good sleep habits. Nurture a strong relationship with sleep and soon you will be reaping the rewards!
Tips to break bad sleep habits:
- Create a healthy sleep environment.
- Avoid caffeine and blue screens late at night.
- Focus on exercise and diet habits.
- Reduce stress levels through mindful activities or yoga.
Conclusion
Having healthy sleep habits is important for both physical and mental health. It is beneficial to develop habits that create an environment that encourages sleep and avoid those that disrupt it. By following these tips you can break bad sleep habits for good and start getting the sleep that you need.