If you are not getting enough sleep it can affect all aspects of your life. In fact, it’s just as important as getting enough exercise or having a balanced diet. Research shows that 1 in 3 adults aren’t getting at least eight hours of sleep a night.
Do you struggle with severe insomnia and don’t know what to do to get enough rest? Keep reading for everything you need to know about how to sleep through the night.
If You Are Wondering How to Sleep Through the Night, Start By…
Getting enough natural sunlight throughout the day helps your body maintain its circadian rhythm, which is your body’s natural time-keeping clock. Your circadian rhythm also affects your brain and hormones and is how your body knows when its time to be awake or when to go to sleep.
Without natural sunlight or bright light, your body will struggle with when to identify daytime vs. nighttime. This ultimately leads to trouble falling asleep and staying asleep at night and low energy the next day.
It’s suggested for those who need help improving sleep to get at least two hours of natural light exposure during the day or at the very least bright light bulbs.
Avoid Blue Light Exposure
Your phone and laptop emit blue light and looking at these devices in the evening or before you go to bed can also mess with your circadian rhythm. The blue light tricks your brain into thinking that it is still daytime and reduces the ability for your body to produce melatonin, which is the hormone that helps you relax for a more restful sleep.
If you still want to be able to use your devices in the evening hour but don’t want the adverse effects of the blue light on your sleep you can wear glasses that have blue light blockers, or install an app that has a blue light blocker on your device. Ideally, the best option is to stop watching TV or using your device for about two hours before you intend to go to bed.
Cut Back on Caffeine Consumption
Caffeine is great to give you a boost during the daytime, but consuming it too late in the day can negatively affect the amount of sleep you get. Coffee is a stimulant that will target your nervous system and can stay in your blood for six to eight hours.
If you are prone to having sleep troubles or are sensitive to the effects of caffeine, then it is recommended to avoid consumption six hours before bed.
Don’t Take Long Naps During the Day
Sometimes taking a power nap can be a great way to get you through a long day, but the key is to keep the nap to around 30 minutes or less. Taking a longer nap during the day may confuse your body’s circadian rhythm and you may find that to be the reason why you aren’t getting good quality sleep during the night.
If you find that you can’t function without a long daytime nap, consider taking a short nap or find a routine to take regular naps daily so that it becomes part of your body’s natural pattern.
Have Regularly Scheduled Sleep and Wake Times
Having a regular bed and wake time will greatly enhance your ability to fall asleep and wake up naturally by creating a pattern that your body will expect. By staying consistent it will assist in long term sleep quality and keep you from feeling worn out and exhausted day-to-day.
Even though you may be tempted to stay up late on the weekend, you may want to consider going to bed at your usual weekday time. Staying up late will throw off your circadian rhythm and result in poor sleep.
Keep Your Bedroom Temperature Cool
You may have noticed that when it is to warm in your bedroom you toss and turn and can’t get a good sleep. Your body temperature can fluctuate a few degrees at different times of the day and you may naturally sleep hotter or colder than some.
Although you may have to experiment with what your optimal sleeping temperature is, most adults sleep best around 70 degrees.
Try Meditation
Meditation is a great way to relax your body and clear your mind before going to sleep. Start by finding a comfortable position to sit or lay in, soften the lights or turn them off completely and begin by paying attention to your breathing.
Take notice of the noises you hear around you and then draw your attention to the noise inside your body, such as the beating of your heart or the sound of your breaths. This will give your mind something to focus on and keep you from having wandering thoughts. If you do notice your mind wandering, acknowledge the thought and then draw your attention back to your breathing.
Then begin relaxing the tension in your body slowly by beginning with your toes and working your way up to your face. Then, if you are still awake you can focus your attention on counting your breaths or being mindful of your body rising and falling with each breath.
Meditation techniques like this are a great way to release the tension from the day and bringing calmness to your being, if you find yourself waking up in the middle of the night you can also begin this technique again and lull yourself back into sleep.
Are You Ready to Enjoy a Great Night of Sleep?
Hopefully, you have found these tips on how to sleep through the night helpful and are ready to try a few out tonight. With a few enhancements to your old routine, you should be on the path to a better night’s sleep in no time.
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