Not Getting Enough Sleep? Try These Tips to Catch Back Up

Getting enough sleep is vital to the body’s functioning properly. When we don’t sleep the recommended amount each night, we are more vulnerable to physical and mental health problems. If you have been having trouble sleeping lately, there are a few things you can do to get back on track.

1. Create a Schedule.

Making a regular sleep schedule and sticking to it is important. Try to go to sleep and wake up at the same time each day. This can help ensure that you get enough sleep each night, and it can also help regulate your body’s internal clock.

2. Don’t eat too closely to bedtime.

We all like a good late-night snack, but eating within two hours of bedtime can make it harder for you to fall asleep. It can also cause problems like heartburn or indigestion.

When it comes to alcohol and caffeine, avoid both within four to six hours of bedtime.

3. Exercise Daily.

Exercise is important for many reasons, and making it part of your daily routine can greatly improve your quality of sleep. Some people find that exercising in the evening is best, while others prefer exercising earlier in the week. Add exercise into your day wherever it works best for you, and you will likely notice that you are able to sleep deeper.

4. Make your environment ideal for sleep.

If your bedroom isn’t a relaxing place, it will be more difficult for your mind and body to wind down and rest. There are a few ways you can create a relaxing environment for sleep.

– Keep the temperature cool. The ideal sleep temperature for most people is 60-65 degrees.

– Make sure your bedding is comfortable. Having a good quality mattress can go a long way in helping with a good night’s sleep.

– If possible, avoid working in your bedroom. If you work from home, designate a separate area for work. This can signal to your brain that when you are in your bedroom it is time for sleep.

– Avoid using phone, computer, or TV screens once you are in bed. The blue light that these screens give off can make it more difficult to fall asleep.

5. Avoid too much napping during the day.

Sometimes we all need a mid-day nap to get through the day. However, you should limit these naps to no more than 20-30 mins. Napping for too long, or taking too many naps, can make it more difficult to fall asleep at night.

There are many things that influence whether or not you are able to get a good night’s sleep. And sometimes when you get off track, it is difficult to get back into a good sleep routine. But with the right adjustments to your lifestyle and bedroom, you can get back to having a full night’s of sleep each night.