There are few things more frustrating than the struggle to sleep and if you are like most Americans, you have likely found yourself counting sheep more than once in the last month. Not all sleep issues are resolved easily, but if you find yourself tossing and turning to no avail, these six sleep hacks are a good place to start.
Temperature Matters
Sleep is not something that can be forced, it can only be invited. Therefore, creating a comfortable atmosphere is paramount. Everyone’s preference is different, but the consensus is that the most comfortable sleeping temperature is around 70 degrees Fahrenheit. Keeping your thermostat working efficiently is key to keeping your sleeping temperature comfortable for your family and using a Utah air conditioning service is the best way to ensure your system is working to its full potential.
Keep a Consistent Bedtime
Your body has an internal clock called a circadian rhythm that is constantly working to keep processes running smoothly. One of those processes is your brain’s sleep/wake cycle. When you’re in the habit of a regular bedtime, your body can relax easier and get a better night’s sleep because your brain knows when to release sleep-inducing hormones. Keeping your internal clock on the right schedule can go a long way in helping you and your family, namely children, avoid insomnia.
Get Outside
Another way to keep your body’s circadian rhythm on schedule is exposure to sunlight. In individuals with chronic sleep interruptions, several studies regarding light exposure were conducted. The findings showed significant improvement when subjects were exposed to bright light for several hours a day. Spending time out in the sun aids in mental health but has solid physical benefits as well. The implications for getting children outside to play more are clear. Could this simple solution help you and your family sleep more deeply?
Decrease Blue Light Exposure at Night
While exposure to light during the day is healthy, you’ll want to reduce your exposure to light at night. But this can become a challenge because of smart devices and other electronics that emit blue light, which makes your brain think it’s time to be awake. Although many of us decompress from the stresses of the day with the help of an electronic device, it might do us some good to limit the use of these devices within two hours of bedtime.
Move Your Body
One of the best ways to ensure you sleep soundly at night is to move enough so that your body is tired. If you’re finding yourself staring at the ceiling for hours before falling asleep, it might be time to find a good workout routine that will wear out your body. One thing to be aware of is how late you’re starting your exercise routine. Working out too late might have the opposite effect because of the endorphins produced while exercising.
No Caffeine After 4:00 PM
This one might seem obvious, but did you know caffeine stays in your system for up to 10 hours? Caffeine is a stimulant and causes the brain to release hormones to give the body energy. The best practice is to watch the clock on how late you drink that soda or cup of coffee. They can be helpful when your body needs that quick burst of energy but can be detrimental to your sleep cycle if consumed too close to bedtime.
The tricky part to getting your best sleep is that it’s unique to you. Testing out a few of these tips to find out what works best for your body is going to take some time and perhaps lifestyle adjustments. But don’t give up! A few minor adjustments may be all it takes to get you sleeping like a baby.
