Have you ever looked a little worse for wear and had someone ask you if you’re tired? This is because sleep is often associated with the way you look. But truthfully, sleep serves a number of functions for the body. Obviously, it allows your body to rest and begin to repair any injuries or illnesses you might have.
Sleep is good for the skin, your hormone levels and your mood. It also helps to press the reset button for you mentally. Sleep deprivation can have detrimental effects both mentally and physically, which is why getting enough sleep matters. Your daily habits and environment can affect your sleep both in duration and in quality.
1. Consistency Is Key
The first step to improving your sleep cycle is to establish a schedule. Start going to bed at the same time every night and getting up at the same time every morning. You will soon notice that this schedule begins to dictate your body’s sleep cycle, and your body will begin to release sleep hormones in the expectation of going to bed soon.
Consistency is incredibly important in this endeavor, although occasionally missing your bed or wake-up times won’t make too much of a difference.
2. Establish A Bedtime Routine
Doing your best to establish some sort of prebedtime routine can also help. This is again because it tells your body that it will be time to sleep soon. It can also help you to destress from the day, feeling calmer and more ready to go to sleep. Obviously, what your prebedtime routine includes will be entirely up to you.
Think about the things that relax you; this might be taking a shower, reading a book or doing your skincare routine. Your routine could even be something as small as brushing your teeth, flossing and putting in your aligners, and the pricing details from ALIGNERCO can be found on their website.
3. Avoid Stimulants After Midday
A lot of people rely on caffeine to put a little pep in their step and get them going in the morning. However, this reliance often carries on into the afternoon and even the evening, which can then make it difficult to fall asleep.
Limiting your caffeine intake can have a transformative effect on your sleeping patterns. The effects of caffeine can last for hours which is why you should ideally avoid it or switch to decaf after midday.
4. Keep Your Bedroom Cool
Often, a warm bedroom is seen as desirable because it feels cozier; however, this could be affecting your ability to sleep. Think about the temperature in your bedroom; turn it down a little to make the room feel cooler.
That being said, your bedroom should not be cold, and you should still be able to feel warm and cozy in your bed. It is all about ensuring that you are comfortable.
5. Don’t Spend Too Much Time In Bed
Think about what you use your bed for. If you spend time in your bed working, watching tv or reading, then the connections within your brain can get a little confused. Your brain needs to form the right associations within your brain; you need your brain to want to go to sleep when you get into bed. This is why you shouldn’t spend too much time in bed awake.
Even if you find yourself struggling to sleep or lying awake, you should get out of bed for a bit and go and do something to relax, like reading or having a cup of tea. It is only when you feel tired or sleepy that you should go and get back into bed.
6. Think About What You Eat
Your diet has a number of effects on the body, including your sleep. Eating big meals can make you feel sleepier, but by and large, you should avoid eating too closely to bedtime. Sleeping on a full stomach can also be bad for your health as well as make it harder to stay asleep through the night.
Think about your eating schedule and try to have dinner at least a couple of hours before you go to bed. Try to be mindful about what you are eating throughout the day but especially in the evening.
Luckily, there are a number of things that you can do to improve your sleep. Take on board the advice listed above and make sure that you are making a concerted effort to prioritize your sleeping habits. When you start sleeping better, you will notice it both inwardly and outwardly.
You will feel less sluggish, your mood will improve, and your skin and hair will look better too. You should also try to limit your exposure to screens before bed because this can make it more difficult to sleep too.