Do you consistently feel tired during the day? Are you having a difficult time finishing everything you have to do? If so, you might not be getting enough sleep at night. The average adult requires between seven and eight hours of sleep per night. If you have children or teenagers at home, they require even more sleep. You might have a difficult time hitting this target every night, so you need to take advantage of this when you can. There are a few changes you might be able to make in your daily routine that could make it easier for you to get enough sleep. How can you get more sleep at night? Take a look at several key pieces of advice below.
Get Out of Bed When Not Sleeping
The first thing you need to do is train your body that your bed is for sleeping. There are lots of people who like to watch TV in bed. There are other people who like to read in bed. There is nothing wrong with this, but if you are having a hard time falling asleep, you need to get out of bed. Train your body that when you crawl into bed, it is time to go to sleep. This could make it easier for you to fall asleep at night.
Stay Away from Blue Light Before Bed
Next, stay away from blue light before bed. Blue light refers to light emitted by strength. Blue light stimulates the brain, helping you stay awake. This might be good in some situations, but it is not good right before bed. If you have to work on the computer before bed, consider wearing glasses that block out blue light. That way, when you turn off the computer and go to sleep, you will have an easier time slipping into REM sleep. The faster you fall asleep, the more restful sleep you get.
Consider Trying a Supplement
You may want to consider trying a supplement that can help you fall asleep. For example, there are lots of people who take melatonin to help them go to sleep. Some people even use CBD from one of the best Los Angeles dispensary options in the area. If you are looking for a supplement that can help you fall asleep, you may want to talk to your doctor to review your options. Everyone reacts differently to supplements, and you should find something that works well for you.
Don’t Drink Caffeine in the Afternoon
Do you drink coffee to wake up in the morning? There are lots of people who depend on caffeine to help them get through the day. Drinking coffee in the morning might be a good way to start the day. On the other hand, drinking coffee in the afternoon can keep you awake. The half-life of caffeine is approximately five hours. Therefore, if you drink caffeine in the afternoon, it may still be in your system when you go to sleep at night. This could be the reason why you are having a difficult time falling asleep.
Get on a Consistent Schedule
Your body is in a circadian rhythm. This circadian rhythm is responsible for helping you wake up in the morning and go to sleep at night. If you want to keep a consistent rhythm, you need to go to sleep and wake up at the same time every day. There are lots of people who deprive themselves of sleep during the week. Then, during the weekend, they sleep in. This can significantly throw off your sleep schedule, making it hard for you to fall asleep when you call it that. Try to get on a consistent sleep schedule.
Don’t Exercise Too Close To Bedtime
It is important for you to exercise every day. Exercising during the day could even help you fall asleep at night. On the other hand, exercise releases adrenaline. As a result, if you exercise too close to bedtime, you might have a difficult time falling asleep. Try to do your exercise earlier in the day. For example, you may want to exercise before you eat dinner. That way, you give your body a chance to relax before you go to sleep at night. Think carefully about your exercise schedule.
Get More Sleep Every Night
Ultimately, there are plenty of changes you can make in your daily routine that might make it easier for you to get the sleep you need. You need to get plenty of sleep every night because this gives your brain a chance to recharge and rejuvenate. Furthermore, you might be able to go through the day with more focus and clarity. If you are still having a difficult time getting enough sleep at night, you may want to talk to a medical professional who can assist you.