Wake up and go to bed at the same time every night. This will create a sleep-wake cycle, crucial to your mental, physical and physiological health. Once in a routine, your body will find it easier to go to sleep and wake.
Create an evening routine that relaxes you and calms your mind. This coincides with a daily routine. When your body becomes adjusted to your routine, it will naturally rest and wake.
Ideas for your routine
- Read or Bible Study
Avoid the tv and your phone for at least 30 minutes before bed. “The blue light emitted by your cell phone screen restrains the production of melatonin, the hormone that controls your sleep-wake cycle (aka circadian rhythm).” According to SCL Health.
Tea or Water
Make sure to stop drinking caffeine by 7 pm. Try to only drink water or warm tea after 7 pm. Your body won’t have the caffeine digested, making relaxation and sleep more difficult.
Have a comfortable room temperature so your body can rest. Ever realized when the fan is on, and your room is cool you sleep like a baby? But if it’s too warm, you toss and turn all night? while resting our bodies drop about 1 or 2 degrees and having a cooler room will speed up the cooling process, therefore speeding up your rest.
Darkness is Key
Keep your room dark at night, light tricks your mind in to waking up. Our bodies associate light with daytime and darkness with night, so be sure to keep it dark!
Let the Light In
In the morning, do just the opposite, let that light shine! Use sheer or light curtains so you can have the sun shining in as it rises. This will help you to become an early riser. Sunshine (Vitamin D) is great for your cortisol levels (that pesky stress hormone!)
Morning Workouts vs. Evening Workouts
A study done at Appalachian State University discovered that people who exercised in the morning had 10% lower blood pressure through the day than those who work out in the afternoon or evening. This in turn creates better sleep.
Time Your Meals Correctly
Your body needs time to digest, so give it 2-3 hours before bed. Make sure that you ae eating a nutrient rich meal for dinner as well. Sugar before bed can cause insulin spikes while you are asleep, causing restlessness.
Allow Your Body Time
Adults typically need 7-9 hours of rest for a healthy sleep. It may seem hard some days to allow yourself that much time, but your personal health depends on making time for you! If you don’t who will?!