“Happiness consists of getting enough sleep. Just that, nothing more.” — Robert A. Heinlein
Robert Heinlein may be right – especially if your sleep quality has not been so great lately. Perhaps you’ve been tossing and turning. Or, you sleep for a few hours, and then you’re suddenly awake and staring at the ceiling.
All you know is that you’re not getting the sleep you need.
But sleep is vitally important for your physical, mental, and emotional well-being – and if you’re not getting a good night’s sleep, here are some tips you can try.
Exercise
Exercise is often suggested as a way to help your physical and mental well-being – and it can also help you sleep better. Researchers have found that moderate aerobic exercise increases the amount of deep sleep that you get. But keep in mind that you shouldn’t exercise too close to bedtime as exercise releases endorphins, which can keep you awake.
Take the Television and Other Electronics Out of Your Room
Blue light, the type of light given off by electronics such as your television and phone, has been shown to disrupt your sleep. Scientists have proven that blue light reduces the amount of melatonin you produce and shifts your sleep rhythms. Keep the electronics out of your bedroom for better rest.
Reduce Your Stress
Is your job causing you stress? Your family? Stress comes from many things – and stress can prevent you from getting a proper night’s rest. Seek out ways to reduce your stress – for example, with meditation – and see your sleep improve.
Create a Bedtime Ritual
Do you have a bedtime ritual? A bedtime ritual can help you sleep better. It could involve taking a bath, listening to music or meditating, or reading a book. A bedtime routine will act as a signal to your body that it’s time to wind down and go to sleep.
Avoid Alcohol and Caffeine
Caffeine is a stimulant and can keep you awake or disrupt your sleep, so it should be avoided close to your bedtime. And, while many may think that a glass of wine or another alcoholic drink makes them sleepy, it decreases the quality of your sleep, so avoid it before going to bed when possible.
Maintain a Clean and Clutter-Free Bedroom
Take a look around your bedroom? Is it clean and free of clutter? If it’s not, it may be time to get things in order. A dirty and cluttered home causes stress – and stress causes you not to sleep well.
Don’t Go to Bed Hungry
If your stomach is grumbling, you might need a snack before you go to bed. Science has shown that you don’t want to go to bed hungry – and you also don’t want to go to bed stuffed – so choose a small, healthy snack that will take away those hunger pains so you can get a good night’s sleep.
Stick to a Sleep Schedule
Do you have a sleep schedule? Do you go to bed at the same time each evening and wake up at the same time every morning? If you answered, “Yes!” then you’re doing great. While it can be tempting to stay up late on the weekends (and sleep in) this is not good for your sleep. Set a schedule and stick to it every day of the week.
It’s time to stop counting sheep in hopes of falling asleep and staying there. Instead, implement some good sleep habits so that you’re falling asleep easier and improving your sleep quality.
If you’d like some help with #6 on this list (Maintain a Clean and Clutter-Free Bedroom), contact Mini Maid or fill out our online quote form. We’d be happy to bring our services to your home!
