How to Get a Better Night’s Sleep During Busy Seasons
If you’re like most people, you probably have times that life gets too busy. Those times that extra work and life’s worries get the better of you may impact you so much that getting an adequate amount of sleep becomes an uphill battle. In busy times like these, you need a sure way to help you drift off easily and peacefully.
Exercise Earlier in the Day
Exercise relieves stress excellently and has been shown to also improve sleep quality. Factoring in a workout at least three hours before you call it a night can help prepare your body for sleep.
Image via Flickr by Orin Zebest
Keep It Dark
Experts state that darkness in the evening allows the release of a hormone called melatonin which helps time our sleep better. What this suggests is that as much as possible, you should try to steer clear of screens, especially LED screens and other blue light emitters when it’s close to your bedtime. Your devices give off blue light which tricks your brain into thinking it’s still daytime.
Get Calm Before Bedtime
It’s normal to find yourself processing everything that happened earlier in the day while lying in bed. Entertaining these worries deprives you of sleep and if sleep does come, you have worried precious hours away and go to bed in an unsettled state. Try to lay down your worries with the day, and go to bed in a calmer state so that you can sleep more easily.
Keep Your Bedroom Cool
Matthew Walker, a sleep expert and professor of neuroscience and psychology at the University of California, Berkeley, suggests that a cool room, as opposed to a warm one, will help make sleep easier.
According to Walker, your brain and your body need to reduce their core temperature by about two or three degrees Fahrenheit to induce good sleep. He goes on to explain that this is the reason you’ll always find it easier to sleep off in a room that’s too cool than one that’s hot.
This is where having a good heating, ventilation, and air conditioning (HVAC) system comes in handy to ensure that your room is at the right temperature aiding good sleep. If you don’t have one, it is a good idea to get an installation done by experts so that nothing comes in the way of getting a good sleep, especially during the hot summer months.
You should also check your HVAC system often to make sure it’s in good shape and if damaged, hire a good repair service to fix it.
No Caffeine Before Bedtime
Don’t drink coffee before your bedtime. Caffeine is an alerting chemical present in coffee, soda, and tea, and can keep you from falling asleep. Even when you do sleep, caffeine can interfere with the depth of your sleep, making you toss and turn since your brain is only half asleep.
The busy days shouldn’t steal your sleep. Incorporate some or all of these tips to enjoy a restful night’s sleep even on those really busy days.