Most adults need between seven and nine hours of sleep every night. That is about eight hours out of every 24. Stop and think about your sleep habits for a minute, and there is a pretty good chance you aren’t even coming close to that amount. Luckily, you have the power to change your routine. Developing a healthy nighttime routine is one simple way to improve the quality and quantity of sleep you get each night. Here are a few tips to get you started.
1. Cut Back on Screen Time
Looking at a computer, phone or tablet screen in the evening can affect your ability to fall asleep. That is because they all produce blue light, which disrupts the body’s natural circadian rhythm. An easy solution is to eliminate screen time within a few hours of when you go to bed. If that isn’t possible, use night settings to cut back on the amount of blue light produced.
2. Limit Afternoon Caffeine
A hot cup of coffee may seem like just what you need to push through a tough afternoon at work, but it can wreak havoc with your sleep patterns. Instead of using caffeine as a mid-day pick me up, consider an alternative, like taking a quick walk or doing a five-minute yoga sequence, to recharge.
3. Turn the Temperature Down
Lower temperatures trigger signals within the body that it is time to rest. That is why it’s a good idea to turn the thermostat down a few degrees as you get ready to turn in. This way, you can climb into bed, stretch out on your sleep number mattress Mount Pleasant and quickly drift off to sleep.
Creating a nighttime routine helps you fall asleep faster and get better quality sleep. Limit your screen time and caffeine in the afternoon and lower your bedroom temperature to give yourself a headstart.