Get Some Sunshine

A bird naturally stands on the park bench under the morning sun.

From the moment that you get up from bed, getting natural light is a good idea. When you are exposed to the sunlight, your circadian rhythm is reset, letting your brain know that it’s a new day. With that in mind, going out in the morning for a simple walk is one of the best ways to start your day and naturally get the energy boost needed for your day. For those people who don’t have the time to do so, you may opt to open your windows, your curtains, or blinds and turn on the lights.

Get on an Exercise Routine

Set an alarm, or get a stopwatch to set for at least 30 minutes for you to exercise.

it has been said that exercising for at least 20-30 minutes can help one with getting quality sleep. Aside from the fact that it helps to get a shut-eye at the end of the day, exercise can also promote deep sleep and minimize one from waking up in the middle of the night. It is essential, however, for one to understand that vigorous exercise shouldn’t be done 2 hours before sleeping. Doing so will result in increased heart rate, making it more difficult to sleep.

Limit Afternoon Naps

While there’s nothing wrong with getting power naps every once in a while, naps that are more than 20 minutes, occurring multiple times during the day won’t help with your sleeping patterns at night. late naps make it more difficult to sleep during your normal sleeping hours. If you take a nap that’s taking more than 20 minutes, have you noticed that you feel more disoriented and tired? This is called sleep inertia. This feeling may last between 2-4 hours, and won’t make you feel refreshed like how you’re expecting it to be. If unnecessary, fight the urge to take the nap and find something healthy to snack on, or go out for a walk and enjoy the wind’s breeze instead.

No Caffeine or Other Stimulants 4 Hours Before Bedtime

For most people who are having trouble sleeping, caffeine and other stimulants and drinks that contain alcohol must be avoided 4 hours before going to bed. Caffeine makes it difficult to induce sleep, and may also cause you to wake up a few times in the middle of the night.

Wine and other alcoholic drinks may initially make you feel sleepy, but you’ll find yourself that your sleep won’t be as deep as compared to those days that you haven’t had alcohol. It can also cause insomnia. If you’re having difficulties sleeping, instead of pouring yourself a glass of wine, try and opt for other drinks such as chamomile tea, milk, or other drinks that can help induce sleep.

Set a Sleep-Friendly Ambience

In your workspace, you’ve set up your desk to spark productivity and creativity. The same thing goes with your sleeping quarters. Set it up in a way that can help you induce sleep. Read these mattress tips. Each person has their personal preferences, so there’s no right or wrong way on how you would set it up. There are two major things to consider though – the room’s temperature and lighting conditions.

It has been said that the best temperature to get quality sleep is between 60 to 67 degrees Farenheight. You are free to adjust the temperature according to your body’s needs, but the colder the temperature, the better. Your lighting conditions must be dimmed, or dark, if possible. If you’re sleeping with someone who reads with the light on, you can get a sleeping mask to block out the light and make sure that you get to enjoy a night of uninterrupted sleep.

Make Sure You Have a Consistent Sleeping Schedule

Keeping a regular sleeping schedule isn’t just great for sleep quality, but it affects your overall health as well. When you have an irregular sleeping schedule, you’ll have a hard time going to bed, which can then result in lower energy levels, increasing to increased stress. Go to bed at the same time and wake up at the same time. This will help you regulate your sleeping schedule.

No Technology Before Bed

You’ve heard this before – technology and sleep don’t do well together. Avoiding blue light one hour before your bedtime schedule is beneficial. Blue light affects your body’s circadian rhythm and can also lower your melatonin levels. Make sure that you shut down, or at least put these gadgets in silent mode before going to bed.