Are you having trouble sleeping at night? Do you want to know what you can do to change your sleeping schedule?
If yes, you’ve come to the right place.
The COVID-19 pandemic remains a big problem. It’s stressing people out and affecting their sleeping schedules. To be exact, 52% of women and 32% of men reported having trouble sleeping because of the coronavirus crisis.
This guide will include information on things that help you sleep better and how to change them. Keep reading to learn what changes you can make to your surroundings and self.
1. Things That Help You Sleep: Proper Sleeping Environment/Ambience
How comfortable are you in your room? Does your bedroom create a relaxing, restful environment? Or does it have the opposite effect and keep you awake instead?
Change a few things in your room and turn it into a place for resting and safety. Start with the air inside your room. If it feels dry, get a humidifier to help keep the air moisturized.
Cool air temperature is the ideal environment to sleep in. If you have trouble sleeping because it feels hot in your room, use a fan or turn on the AC.
You can also put up music to create a sleepy environment.
2. Comfortable Bed and Sleeping Area
Another thing that needs to be cozy and quite comfortable is your bed. You may be having problems because your bed is too soft or too hard. Beds that don’t match your preferences can harm your spine and cause pains that will keep you up.
Darkness or dimness is also a key factor in avoiding disruptions in sleep at night. Another thing you want to make sure is that no lights shine into your bed at night. If you must work at night and sleep during the day, use blinds or curtains to block the daylight out and keep your room dark.
3. Having a Healthy Diet and Enough Water
Indeed, what you eat affects how well you sleep. Do you often take caffeinated drinks like coffee or energy drinks to stay awake during the day? These drinks may be also the same things that are keeping you up at night.
If you want solid advice on consumable sleeping aids, watch what you’re eating and drinking first. Try to avoid caffeine-filled food items or drinks later during the day. There’s a reason why coffee is the most famous morning drink in America.
If you already avoid this, try to stay away from starving yourself hours before bed. This also applies to large meals that make you full or stuffed. The discomfort of feeling too full can keep you awake and alert instead of feeling drowsy.
4. Avoiding Long Daytime Naps
Do you set aside time during the day for power naps? Be careful if you’re taking too many for too long. You may already be chipping time off of your sleeping schedule for these naps.
It’s understandable to take a nap if you want to get a power boost for the rest of the day. However, this isn’t a good thing to do if you start taking long daytime naps. Hour-long naps or longer are not good for you unless your goal is to stay up longer at night.
Do you have a job that obliges you to work for a night shift? You can still take your nap. Do it late in the day and try to control it from turning into something that’s longer than 30 minutes.
5. Using Remedies Like CBD Oil and Aromatherapy
A few things that help you sleep are natural remedies. For example, in aromatherapy, you can use lavender essential oils to make a place more fragrant and sleep-inducing. Other aromatherapy essential oils include chamomile oil, ylang-ylang oil, and bergamot oil.
If you can find real flowers, you can create a potpourri of the flowers we mentioned. Potpourris are ideal if you want a bedroom installment that takes longer to change. However, we know that some people have allergies to flowers.
If you don’t like aromatherapy, you can also try fixing your sleep problem with CBD products. Some users of CBD say that ingesting CBD in some form has helped their sleeping problems. If you want to try using CBD, check out the best CBD for sleep.
6. Keeping Electronics and Gadgets Away
A study says that 25% of Americans experience acute insomnia every year. However, 75% of those individuals make it to a full recovery. You can achieve that with a few preventive sleeping aids.
Our smartphones and other gadgets can keep us awake at night. Here’s a typical scenario involving people who have trouble sleeping and their phones:
You’re ready to get the sleep you need, and you’re lying in the most comfortable position already. You closed your eyes and your mind is already close to drifting into sleep. Out of nowhere, you feel a vibration or hear a ping from your phone.
Instead of finally dozing off, you open your eyes and grab your phone. The light hits your eyes and all trace of sleep is gone.
If you want to learn how to get sleep, keep your gadgets off or away from your bed. If you’re keeping it turned on for the night, put it into silent mode.
7. Following a Regular Sleeping Pattern
This is most likely the most powerful sleeping aid in this guide. Our bodies need consistency, and that includes your sleeping pattern. Create a sleeping pattern and try to stick to it as best as you can.
By that, try to get in bed and then wake up at a specific time. If you’re consistent, disciplined, and patient, you’ll see great results soon. This also helps if you want to learn how to get uninterrupted sleep.
This practice can become a habit that’ll be hard to break. That’s a good thing if your work schedule isn’t the type that changes every fortnight. If your work schedule often switches from day shift to night shift, it may be the time to find a new job.
Get a Higher Quality of Sleep
With this guide, you have the information on things that help you sleep well. From creating the right sleeping environment in your bedroom to following a regular sleeping pattern, there’s a lot you can do to improve your sleep quality. We hope you get full recovery from your sleep issues soon.
If you want to more lifestyle content, keep reading our blog.