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With all of the stress from 2020 causing your sleep to suffer, let 2021 be a time to take back control of your sleep pattern. Losing sleep can negatively affect not only your mental health, but your physical health as well. It can make you prone to major illnesses, ranging from obesity to depression. While most adults need seven to eight hours of sleep a night, it may seem less and less obtainable as we age. In contrast, if you tend to sleep too much, limiting your time in bed to seven to nine hours a night can be beneficial to improving your sleep pattern. Here are some simple strategies can help you get the best night’s sleep possible.

First, try to keep a routine sleep schedule. Whenever it is possible, try to go to bed and get up at the same time every day, including weekends. Having consistency in your sleep schedule can help to program your internal body clock and get it used to a normal routine. Having an irregular sleep schedule can lead to drowsiness and mood swings throughout the day, as well as concentration and memory problems. Studies also show that there is a correlation between those who have an abnormal sleep pattern and weight gain.

Next, try to minimize your stress levels before you go to bed. A bad night’s sleep is often caused by nerves or stress. Practicing a relaxation technique such as meditation can help you to calm down before you go to sleep. Take some time to wind down before bed and do things that you enjoy, like reading a book or taking a bath. Doing this can help to separate your day and night. Relaxing music is another great way to help combat your stress before bed. While there are many apps that can help to minimize stress and help you wind down, it is important to put a limit on cell phone usage close to bedtime. Health professionals recommend minimizing screen time an hour before bed, as the blue light emitted from devices interferes with melatonin production.

Optimizing your environment is another great way to achieve better sleep. Make sure your room is the perfect temperature for you, not too hot and not too cold. Avoid linens and pajamas that do not allow your skin to breathe or you to move freely throughout the night. Many people also find bathing before bed helpful to stay temperate throughout the night. Free your room of any noise that can disturb your sleep or consider purchasing ear plugs if you’re sleeping with a noisy partner. Lastly, make sure your room is free from light. Blackout curtains or wearing an eye mask can help with this if your room is too light.

Finally, make a conscious effort to stop hitting the snooze button. While it feels great in the moment to get an extra 15 minutes of sleep, it actually can cause adverse effects on you. Waking up and snoozing for 15 minutes causes you to start a new sleep cycle which will never get completed before you wake up. If you find yourself to be tired each morning, and you are an avid “snoozer”, this could be the reason why. When you wake mid-sleep cycle, it takes longer to feel awake even if your eyes are open. Getting into the habit of getting up when your first alarm goes off is a great strategy to improve your sleep pattern.

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