8 Things You Can Do to Improve Your Sleeping Pattern

Sleep is one of the most important things you need to maintain a healthy lifestyle. As humans, we need to let our bodies rest to regain our energy levels so we can attack the following day with full force.

In today's society, there are a lot of things out there that can destroy your sleeping pattern. Whether it's your screen time before bed or the stress you built up from work, these disruptions can get in the way of your well-needed rest and take a toll on your life. It's not all doom and gloom, though; you can do a variety of things to improve your sleeping pattern, some of which we'll discuss in this article. If you implement one or two of these changes, you'll be on your way to getting more of that much-needed shut-eye you deserve.

Avoid Caffeine Before Bed

Do you ever think that an extra cup of coffee every day could be impacting your sleep? While having a few Americanos throughout the day to get you through your shift may seem harmless, that's a lot of caffeine going into your system. Caffeine is a substance that makes you more alert; it can have an effect on the body for up to 12 hours after it has been consumed, so if you're consuming it in large amounts, it's doing more harm than good to your sleep. You don't have to cut coffee completely out of your diet; just give yourself a cut-off point instead.

Stop Trying to Sleep if You Can't

There's nothing worse than sitting in bed and continuing to try to sleep when you can't; it only leads to further frustration and keeps you awake later than you'd like. Instead, lying there aimlessly, trying to fall asleep, get up, and do something useful that needs to be done. Try to do some basic jobs to make yourself tired, like the laundry, or sit up and read a back to calm your mind.

Exercise More

The key to a good sleep is exercise. Doing some form of physical activity throughout the day will tire out your body and help you fall asleep faster since it can reduce your cortisol levels, which can also reduce stress. You don't have to run a marathon twice a week; just brisk walking daily or a yoga session every few days can greatly improve your sleep cycle.

Minimize Phone Usage Before Bed

We all do it; just one scroll on Facebook before bed won't hurt, right? Sadly, that's not the case; screens like your mobile give off blue light, which impacts your melatonin levels, which is the main driving force behind your sleep cycle. When that planned 5-minute scroll turns into 30 minutes, there's no doubt that it can contribute to keeping you awake longer than you'd like. Try cutting out your phone usage around an hour before you go to sleep; that way, you'll give your body time to wind down.

Consider a Nightly Meditation

Swap that midnight movie for a nightly meditation to help you fall into a deep sleep. Meditation is known to relax the human body when stressed as it calms down the mind through mindful breathing. If you've never meditated before, you might find it weird at the beginning, but seeing the impact it can have on your sympathetic nervous system may make you think otherwise. There are lots of mobile apps out there to help you get started, like Insight Timer and Headspace, or you can find some guided meditation videos on YouTube.

Reconsider Your Meal Times

Eating before bed is a no-go for many. It's best to stop eating around three hours before you plan to sleep. You need to allow your body some hours to properly digest your last meal, or else you might get acid reflux or indigestion before bed; this can totally upset your body and infringe on your sleep. We're not suggesting that you need to starve yourself; if you get hungry at night, that's fine. Just have a little snack that won't make you feel full and isn't loaded with sugar, or else you'll be up all night.

Set up a Cozy Environment

You know your body better than anyone else, so you should set up a cozy environment that gives you the best possible chance to relax after a long day. For some people, they like big heavy blankets with lots of pillows and a hot water bottle. Others may prefer a cold room with the TV on loud because it helps them fall asleep easily. Do what's best for you; don't just make changes based on what someone told you work for them; test some things out and see what you're comfortable with.

Dim the Lights

The human body is wired to stay awake during bright hours; it works the same for sleeping when it's dark. If you're in a room with the lights on all night, the chances are you're not going to fall asleep because your body is programmed to stay awake in that type of environment. As soon as you get into bed, you should be turning off the main lights in your room to start preparing your body to shut down. Some people like to keep a lamp on beside their bed as it helps, but that's still a better alternative to a big, massive light that's used to illuminate your whole room.

Enhance Your Sleep Routine with These Tips

Once you fall into a bad sleeping pattern, it can be tricky to find a way out. You end up constantly battling with your mind, trying to force yourself to doze off, but you'll only further frustrate yourself if you choose that approach. Start improving your sleeping pattern by making some of these meaningful lifestyle changes. What works for one person may not work for another, so you'll have to do some trial and error to find the best solution for you.