Getting good quality sleep involves much more than what happens at nighttime, as it is influenced by the choices, habits, and rhythms that you make every day, long before you retire to bed. Nowadays, many people struggle with either falling asleep, staying asleep or both, and the solution usually lies with them adjusting their daily routine.
If you work to maintain helpful daytime routines and habits, you can promote a healthier sleep cycle, reduce stress, and wake up feeling more energized and refreshed. Below are some practical tips that can help you build a routine that naturally promotes deep restorative rest.
Be consistent in your sleep and wake-up times.
One of the best and effective ways to improve your sleep is keeping your time for going to bed and waking up consistent, even on weekends or during holidays. This is because your internal clock, also referred to as the circadian rhythm, thrives on routine. On the flipside, when you have different waking-up times, your body finds it hard to regulate energy levels, alertness, as well as melatonin release.
Here are some of the helpful habits to try:
- Set a fixed wake-up time and stick to it
- Avoid repeatedly snoozing your wake-up button
- Expose your body to the natural morning light
When the morning light appears, your body gets the signal that it’s time to be alert, and it helps you to slip into slumberland easily later.
Keep your body active, but reduce activity late in the day
Regular sleep plays a crucial role in improving sleep quality as it lowers stress levels, boosts mood, and supports overall physical health. The good thing is that even engaging in light exercise like walking and stretching can help regulate your sleep cycle.
It is important to note, however, that vigorous exercise too close to bedtime may energize your body instead of making you feel relaxed. You need to aim to be done with workouts at least 3-4 hours before bedtime. You can consider evening stretching or gentle yoga, as these can be an excellent alternative to help your body slowly switch to sleeping mode.
Include CBD consumption in your daily routine.
Many people looking for natural sleep support products have turned to CBD for help with relaxation and to reduce nighttime discomfort. Adding CBD to your routine may help to support a sense of calm, ease tension, and enable your body to enter into a more relaxed state.
As you work on improving your sleep, you could consider incorporating trusted CBD products from reputable suppliers like Cannaflower to complement your nighttime routine. While CBD may not be a cure-all solution, when it’s combined with other healthy habits, it could help to an environment that is more conducive to rest.
Manage your caffeine and sugar intake.
Although caffeine can improve productivity, taking too much of it, especially towards the end of the day, can interrupt your sleep. It is crucial to remember that the effects caffeine has on your body can last several hours, so it is possible for an afternoon cup of coffee to affect your brain at night.
You can observe the following tips to improve your sleep:
- Reduce your caffeine intake after midday
- Instead of eating sugary snacks, eat balanced meals
- Make herbal teas your evening drinks
The simple fact that many people don’t know is that reducing stimulants later in the day helps your body to wind down naturally as bedtime approaches.
Build a smart evening routine that signals wind-down time
It is important to give your brain clear cues that it’s time to switch from an active state to a restful one. You can do this by having a relaxing nighttime routine, as it could ease that transition.
Some of the calming options you can consider include:
- Taking a warm shower
- Practicing deep breathing
- Reading a book
- Journaling to help clear your mind
Additionally, it’s crucial to reduce screen use, such as computers or cellphones, at least an hour before bedtime. This is because the blue light from the gadgets can interfere with the release of melatonin, the hormone that makes you feel sleepy.
Create a bedroom environment that promotes rest
Many people do not know that their sleep environment plays a crucial role in the quality of their rest. When you sleep in a cluttered, noisy, or bright room, your brain gets signals that it should stay alert.
If you want to make the best sleep environment, keep your bedroom dark and slightly cool, reduce noise using soft background sound, use blackout curtains if necessary, and choose comfortable bedding.
Conclusion
When it comes to getting better sleep, you need to do more from the moment you wake up, not just adjust your nighttime habits. Some crucial habits that can help you include creating a consistent sleeping and wake-up schedule, keeping your body active, but reducing activity near bedtime. Also, including CBD consumption in your daily routine, managing your caffeine and sugar intake, and sleeping in a conducive environment can help to improve your sleep.