7 Tips for a Better Night’s Sleep
It’s no secret that quality sleep makes a big difference in our physical, mental, and emotional well-being. Yet a troubling percentage of the population struggle to get the quality sleep they need to function at their best. In fact, insufficient sleep can lead to slowed thinking, reduced attention span, lack of energy, poor decision-making, and worsened memory. What’s more, chronic sleep deprivation can contribute to cardiovascular disease, diabetes, obesity, depression, anxiety, and a variety of other physical and mental health issues.
As such, it’s important to focus on establishing and maintaining healthy sleep habits that promote higher quality rest. Here are 8 simple but effective changes that can promote healthier sleep habits.
- Establish a healthy sleep schedule. Make an effort to go to bed and wake up around the same time each day and night, including weekends. A sleep schedule helps regulate your body’s internal clock, helping you fall asleep faster and stay asleep longer.
- Set a relaxing nighttime routine. Whether it’s reading, journaling, meditation, or a hot bath, engaging in a relaxing activity right before bed can help reduce stress and anxiety and signal to your body that it’s time to get ready for sleep.
- Avoid naps. While a catnap may help you power through the day, it can also make it difficult to fall asleep at bedtime. If you find that you have trouble going to bed at a reasonable time, try eliminating naps – especially later afternoon ones.
- Exercise daily. Daily light to moderate exercise can help you sleep better at night. Shoot for at least 30 minutes of low to medium intensity exercise like yoga, walking, jogging, etc. However, don’t sacrifice sleep in order to get that exercise in.
- Evaluate your sleep environment. Your bedroom should set the tone for a restful night’s sleep. Keep the temperature between 65 and 68 degrees, use black-out curtains to eliminate any light distractions, use a white-noise machine if needed, and make sure your mattress and bedding are comfortable and inviting.
- Avoid alcohol, caffeine, and heavy meals before bed. Alcohol, caffeine, and overly filling or spicy meals can make it difficult to fall and stay asleep. Avoid such indulgences at least two to three hours before bedtime.
- Turn off electronics before bed. Avoid the use of electronic devices such as smartphones, tablets, gaming systems, laptops, and TVs at least an hour before bed. The light that emanates from the screens of these devices activates the brain, making to difficult to settle down for the night.
One of the biggest disruptors of sleep is a sleep environment that is either too hot or too cold. Correct Temp offers a complete package of heating & cooling services to help you get the quality sleep you deserve. Contact us today for new system design and installation, ongoing preventive maintenance, and expert and timely repairs.