Want to Improve Your Sleep? Ask These 3 Questions
Sleep is extremely important to our health and wellbeing. Without sleep, we simply wouldn’t be able to operate. Experts suggest that adults should be aiming for an average of 8 hours of sleep per night. Unfortunately, studies indicate that the average adult receives 6 hours of sleep per night. If you find yourself feeling tired during the day, you ought to think about how you can improve your sleep. So, just how can you go about getting those all important extra hours of shuteye?
Do You Have a Bedtime Routine?
Arguably, one of the most important factors of getting the required amount of sleep is ensuring that you have a bedtime routine. If you go to sleep and get up at the same time every day, including weekends, your internal body clock will gradually synchronise to your own sleep-wake cycle. Keeping a sleep-wake schedule can be tough, especially on weekends, however, a good sleep-wake cycle allows your circadian rhythm to operate at its peak.
What Do You Use Your Bedroom For?
If the answer is anything other than sleep, you need to think about rearranging your bedroom environment. The only thing you should use your bedroom for is sleeping, if you double-up your bedroom as an office, you’re preventing your brain from associating the room with sleep. Move the desk into a different room and watch your favourite TV box-set in the living room. You certainly shouldn’t be eating food in the bedroom, and when you do eat, make sure you leave at least two hours between eating and going to sleep.
How Many Gadgets and Screens Are in the Bedroom?
Once again, there’s only one right answer to this question – none. The blue light emitted from screens such as your television, tablet, or mobile phone can suppress the release of your bodies natural sleep hormone, melatonin. Try and avoid using these screens an hour before bedtime so that you don’t suppress the production of melatonin. If you can’t leave your mobile out of the bedroom because you use it as an alarm, flip the phone over so that the screen is facing downwards. Push notifications and messages can illuminate the screen, therefore lighting up the dark bedroom where you’re trying to sleep.
Finally, if you answer the above questions and you still find yourself struggling to get the quality of sleep that you need, try and look at the bigger picture, such as clearing your mind and changing your diet.