We’ve all been there. Staring at the clock in the middle of the night wondering if we’re ever going to get back to sleep or if we should just go ahead and get out of bed and try to be productive. Good sleep is sometimes hard to come by but it’s oh so important for your health and well-being. Following are our tips on setting yourself up for a great night’s sleep, which helps with having a great day.
Be consistent
Trying to go to bed around the same time every night is key to helping your body’s internal clock regulate itself. You want to aim for a time that gives you around seven or eight hours of sleep. Research has shown that sticking to a consistent bedtime could also help prevent daytime sleepiness.
Set the mood
Your sleep environment is almost as important as your bedtime. Setting your bedroom temperature between 60°F and 67°F works best for most people. It’s also a good idea to invest in room darkening curtains if your bedroom has a lot of windows. A good mattress and comfortable bed linens and pillows, whatever works for you, are also part of creating your best sleep environment.
Exercise
Getting your workouts in on the reg can really make a difference in sleep quality. Don’t exercise too close to bedtime but do aim to get at least 30 minutes of cardio a day. Even a short walk can make all the difference.
Caffeine cutoff
For most people, it’s important to cut out caffeine at least 3-7 hours before bedtime. Everyone’s tolerance is different but it’s usually a good idea not to consume caffeine in the late afternoon or evening.
Make your bed a sleep and sex only zone
This tip can help your brain create the association that these are the only two things the bed is for. Try to limit TV watching or perusing your Facebook feed on your phone or tablet to other rooms in the house.
Different things will work for different people but these tips make for a great foundation to getting a good night’s sleep so you can get out there and make the world a better place during the day.
About RevanRx
Everyone deserves to have their pharmaceutical needs met without fear or embarrassment. RevanRx is a full-service and compounding pharmacy, specializing in the unique needs of the LGBT+ community in Oklahoma, Missouri, and Kansas.
We hope to increase patient adherence and access to care for those who would otherwise not feel comfortable receiving medications or medication counseling in a public setting, avoiding embarrassing public conversations, misgendering, or refusal of service. Visit us at Revanrx.com and like us on Facebook.
https://www.healthline.com/health/daytime-sleepiness/signs-to-see-a-dr
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385214/
https://www.healthline.com/health/sleep/best-temperature-to-sleep
https://pubmed.ncbi.nlm.nih.gov/25596964/