5 ways to help you get the sleep you want

Sleep troubles come in many varieties. Do you have trouble falling asleep? Do you go to sleep easily but wake up repeatedly throughout the night? Do you find it hard to drag yourself out of bed in the morning? All of these problems can lead to decreased brain function and a weaker body.

Remember that we are all unique individuals and what works for one person may not work for another. Keep trying new techniques until you find something that works. After all your bedroom should be a quiet, relaxing and enjoyable place, so you can have the sleep that you deserve.

1. Getting a sleep routine

When you go to bed and wake up every day at the same time, you create a routine for your body. Your body will get used to these routines and this makes you fall asleep easier and wake up more refreshed. This includes weekends as well. If your weekday/weekend sleep schedule differs a lot, then this can give jetlag symptoms. That is why it is important to understand what your natural sleep-wake cycle is. This is also called your circadian rhythm or internal clock. To understand what works well for you, can make you more refreshed and energized. If you get enough sleep, you will wake up naturally without an alarm clock. In case it is difficult for you to wake up in the morning, consider going to bed earlier. Don’t try to work out the last hours before you go to sleep, try early in the morning, during the day or early evening instead.

2. Exercise regularly

Regular exercise makes you sleep better at night and can make you feel more energetic during the day. It also can relieve the tension that is built over the day. Even simple exercise like walking or swimming could help with that. It also can help you with insomnia and it speeds up your metabolism. You do need to take into account to not do intensive exercise close to your bedtime. Intensive exercise stimulates the hormones like cortisol. To do this, too close to bedtime it can interfere with sleep.

People who exercise regularly sleep better at night and feel less sleepy during the day. Regular exercise also improves the symptoms of insomnia and sleep apnea and increases the amount of time you spend in the deep, restorative stages of sleep.

3. Optimize your bed environment (evaluate your room)

To have a great sleep it is important that all external factors are in place too. Find yourself a quiet sleeping environment and try to block out noise. External noise from like traffic can disturb your sleep. Use a white noise if sounds keep waking you up. You should make your room temperature cool, but not cold. Your body’s temperature decreases during the night, so a too warm bedroom can wake your body up.

Don’t have any artificial light in your room because this can disturb producing the hormone melatonine. This can be alarm clocks, an alert popping up on your phone, leaving the television on or the light in the hallway left on. Make sure your room is as dark as possible. After a long day, your bedroom should be a quiet, relaxing and enjoyable place, where you can wind down and have the sleep that you deserve.

4. Avoid caffeine and alcohol 

The closer you drink before going to sleep, the more it can impact your sleep. Even small amounts can impact your sleep patterns. Your sleep tends to be more lighter and changes the sleeping flow during the different stages. You will feel more tired because of your decreased sleep quality and restless sleep.

Caffeine is a stimulant that can make it more difficult to fall asleep. Also it can reduce the total time you are sleeping. Caffeine consumption on a daily basis can lead to having a harder time falling asleep and staying asleep. Therefore it is important to manage your caffeine intake and don’t consume before just going to sleep.

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