1. Learn To Use Light
Your body essentially operates on its own internal clock. This is known as the circadian rhythm. This cycle causes your hormones, blood pressure, and body temperature to fluctuate throughout the day. This is why you experience jet lag when you go from one time zone to another, or why working on a swing shift can be so difficult.
If you’re able to exert influence over your body’s circadian rhythms, you’ll be able to get better sleep at night. Make a point of getting some sunshine during the day. You can go out for a walk or even open your curtains so that light shines in during the way. If you work an unusual shift, you may want to try using a light therapy box. This can also be beneficial if you struggle with seasonal affective disorder.
2. Stay Away From Blue Light When It’s Time For Bed
The term “blue light” might make you think about K-Mart specials or beer brands! However, the blue light we’re referring to is the light emitted from electronic devices. This light disrupts the natural clock that your body follows.
In the hours before you go to sleep, you should stop using devices like your phone, tablet, or laptop. Don’t know how to stay busy during this time? You could sit down and read or listen to an audiobook. You can also try meditation or yoga to help your body relax so that you can settle down to sleep.
Don’t think you can stay away with social media or avoid checking your work email for hours? If you absolutely need to use your devices before bed, you should look for an app that will filter out blue light.
3. Natural Remedies Can Be Incredibly Effective
You don’t necessarily need to use prescription medication in order to get to sleep at night. Ambien and Lunesta aren’t designed to be used on a long-term basis. These drugs have dangerous side effects and can be incredibly addictive.
However, you should always talk to your doctor before starting a new supplement. Many supplements can interfere with prescription medication.
4. Create The Right Environment
There are people that can sleep absolutely anywhere, but a lot of people don’t fall into this category. Thankfully, you can help yourself drift off at night by creating the right environment for sleep. Make sure your room is actually dark. You can use blackout curtains or wear a mask as you sleep. You should try to maintain a temperature of 65 degrees so that you can sleep more peacefully. Splurge on the best mattress and bedding in your price range check out these Tempurpedic mattress reviews.
There are people that sleep better in a silent environment, but others sleep better with white noise. Conduct a few experiments so that you can find the best option for you.