You likely don't think much about your bedroom — it's always been the same, so why change it? But setting the stage for restful sleep may help you fall asleep more easily. That might mean making some little changes to the environment to make it more conducive to sleep. Some ways to improve your sleep environment include:
Another important part of being ready for sleep is having a snug, supportive bed with bedding that feels cozy to you. Decide if it's time for a mattress upgrade to find one that has a firmness level you like plus enough support to keep you comfortable.
Next, focus on the sheets and blankets you use. You might switch your sheets based on the season. Cold Thornton winters call for warm sheets, such as flannel. In the summer, you might want cooling sheets made of natural fibers. Layering blankets helps you find the right temperature throughout the year. Pay attention to the weight of blankets and consider whether you prefer lighter or heavier covers. The softness of the fabric can also affect how comfortable your blankets feel.
The activities you do leading up to bedtime can impact how well you sleep. If you enjoy streaming TV shows, plan those binge sessions for daytime hours. Activities involving screens could make it more difficult to fall asleep. Put them away an hour or so before bedtime and switch to calming activities. Plan your day around a gradual wind-down into sleep to help ease yourself into slumber.
It can also help to reduce your overall stress levels. Stress and anxiety can keep you awake at night. Incorporate soothing activities, journaling, calming music, relaxation techniques and therapy to improve your mental health for better sleep.
Making those relaxing bedtime activities part of a consistent nighttime routine can help you fall asleep more easily. A helpful part of the routine is having a consistent bedtime each night. Waking up around the same time also helps your body get used to the schedule. You can incorporate similar activities each night as you get ready for bed, such as washing your face, taking a bath, reading and praying.
Finding ways to stay active during the day could help you sleep better at night. A walk outside or other forms of outdoor exercise also give you a dose of sunlight, which can help improve your sleep and wake cycles. However, a workout too close to bedtime could energize you and keep you up. Pay attention to how you feel after a workout to decide when you should get in your exercise. Doing it earlier in the day could boost your energy levels while you're awake and help you feel tired by bedtime.
You might be tempted to skip your workouts and nap instead when you're sleepy. Try to get in some movement, even on days when you're tired. Avoiding naps is ideal so you can sleep more at night. If you need a nap to make it through the day, take them earlier in the day and keep them short.
The food and beverages that go into your body throughout the day could impact your sleep at night. Caffeine in the afternoon or evening may be keeping you awake at night. Alcohol is another ingredient that often affects sleep. While some people feel sleepy when they drink alcohol, they often wake up during the night, which impacts the quality of sleep. Nicotine can also affect your slumber.
Eating a large meal close to bedtime can make it difficult to sleep because you might experience uncomfortable digestion that keeps you awake. Lighter snacks can keep you satisfied without causing digestive issues. It's also helpful to cut back on your liquids before bedtime. This can help minimize your middle-of-the-night trips to the bathroom.
Insomnia can become more of an issue as you age. This can be due to medications that disrupt sleep, as well as pain and chronic conditions. If you've changed your routine and still find it difficult to get enough sleep, talk to your health care provider about the situation. They might be able to identify factors that keep you awake and offer solutions for them. For instance, your doctor might prescribe an alternative medication to help you avoid one that keeps you awake. They could offer additional treatment options to keep your pain or symptoms under control so they don't interfere with sleep. Your doctor might also prescribe sleep aids to help you rest better.
