Do you struggle with falling asleep or staying asleep at night? Are you often frustrated and discouraged by unpredictable sleep troubles? We are here to help put your mind at ease and your body to rest!
Below are ten easy ways to help improve your sleep so that you perform at your best everyday. Sleep well, live well... that's our message.
1. Avoid caffeinated beverages by mid-afternoon
The effects of caffeine can last anywhere from 2.5 to 10 hours, which means that a mid-afternoon cup of coffee could result in tossing and turning when bedtime rolls around.
2. Cut out the noise
Try to keep your sleep environment as quiet as possible in order to avoid micro arousals. Some great ways to reduce external noise include using earplugs or a white noise machine. If you are less inclined to purchase a white noise machine, there are plenty of free white noise apps that can be downloaded for your smartphone.
3. Set a bed time
While it may seem juvenile, a regular bed time can be incredibly helpful for the synchronization of your internal clock, which can help you fall asleep easier. Setting a bed time also will help you attain the proper amount of sleep each night .
4. Avoid alcohol before bed
While that night cap may help you fall asleep faster, it will end up doing more harm than good to your sleep quality. Alcohol initially acts as a sedative to decrease the amount of time it takes to fall asleep; however, it causes sleep to be fragmented, especially during the 2nd half of the night.
5. Associate your bed with sleep
Avoid using your phone, watching TV, surfing the web and work-related activities in bed. Eliminating non-sleep related activities from the bedroom will strengthen your association between your bed and sleep.
6. Keep your bedroom as dark as possible
Do you find yourself consistently waking up with the sun? A quick fix to this issue is to use an eye mask or to install room-darkening curtains to block out early morning light.
7. Get up!
Place your alarm on the opposite side of the room from your bed. This will help you avoid oversleeping by requiring you to get out of bed to turn it off, and will also help to make waking up a bit easier. If you are still feeling groggy when you wake up, try splashing your face with cold water or seeking out bright sunlight.ÂÂ
8. Get into a bedtime routineÂÂ
Practicing a bedtime routine is ideal for preparing your mind and body for sleep. Listening to soothing music, taking a bath or shower, and light stretching are all great examples of bedtime routines that will help make falling asleep much easier. ÂÂ
9. Stop watching the clock
When experiencing insomnia, clock-watching will often worsen the insomnia and make falling back to sleep much more challenging. In order to avoid clock-watching behavior, refrain from sleeping with your phone at your bedside, and also cover alarm and TV clocks with black electric tape.
10. Keep a journal
Do you struggle with a "racing mind" when you are trying to fall asleep? One quick fix is to keep a journal beside your bed to write down thoughts that pop into your mind when you are attempting to fall asleep. That way you will spend less time worrying about tomorrow and more time sleeping soundly. If you find that a journal is unhelpful, white noise is can also be helpful with falling asleep.ÂÂ
CIRCADIAN® is the global leader in providing 24/7 workforce performance and safety solutions for businesses that operate around the clock.ÂÂ Through a unique combination of consulting expertise, research and technology, software tools and informative publications, CIRCADIAN helps organizations with traditional and/or extended operating hours optimize employee performance and reduce the inherent risks and costs of sleep deprivation and fatigue.