Anywhere between a third and 40% of all Americans are getting less than the recommended 8 hours—which makes you more susceptible to injury, disease, or even being involved in a car crash. It's time to finally catch some ZZZs!
Exercise
Not only will exercise help you get in better shape, feel happier, and make you stronger, it will also help you sleep. And whether you prefer doing aerobic exercise or prefer strength training, both have been proven to help improve sleep.
Stick To A Schedule
Studies show making a consistent bedtime and sticking to it, along with having a steady daily schedule, can going a long way towards improving your sleep.
Get Some Vitamin D
Until recent history, humans were out in the sun frequently. Now we're stuck inside working desk jobs and enjoying some cool air conditioning. But if you want better sleep, it's important to get outside. Better yet, enjoy that sun exposure during the mornings to help reset your biological clock.
Avoid Artificial Light
More specifically, avoid bluelight. Bluelight is the light that is emitted from certain electronics like your cell phone and TV, and it's known to harm sleep.
Make A Caffeine Curfew
Caffeine, the stimulant found in coffee, soda, and energy drinks, is known to give you energy and raise alertness. It's also known to keep you tossing and turning at night if you drink it too close to bedtime. Keep aware of how long caffeine affects you and make sure to stop drinking it after a certain time that works for you.
Meditate
Mindfulness meditation has been shown to fight off insomnia, improve fatigue, and depression. There are many apps, such as Headspace, than can help you learn and ease your way into meditating.
Cut Out Booze
Sadly, your favorite alcoholic drink might be affecting the quality of your sleep. Studies show booze reduces REM sleep, an important restorative stage of sleep.
Read Before Bed
Reading has many benefits, one being that it’ll help you sleep better. Just make sure you don’t pick a book that’s too good, or you might sacrifice sleep for plot lines.
Keep Your Room Dark
Light affects your circadian rhythm, so when it’s nighttime and you want to be sleeping, there shouldn’t be any light. Stick to sleeping like our prehistoric cave dwelling ancestors did, in complete darkness.
Put The Phone Down
Smartphones can take amazing pictures and allow you to tweet out your thoughts to the world, but it can also wreck your sleep. Many experts suggest keeping your cellphone in a different room at night.
Try Cherry Juice
Research shows that tart cherry juice can increase sleep time by as much as 90 minutes in older adults. It’s also been suggested to have anti-inflammatory properties that can help reduce pain. Win/win.
Chill Out
Keep your room temperature cool, but not too cold, for a better night of sleep.
Wind Down With A Warm Bath
Warm baths are awesome as it is, but they’re even better when you find out that they can improve your sleep.
Try Yoga
Here are some yoga poses than can help calm you before bed. Namaste.
Get Up If You’re Not Tired
Instead of tossing and turning when you can’t sleep, get up and do a relaxing activity until you’re ready to try going back to bed.
Journal
Journaling can help clear your mind, improve your happiness, and help you sleep.
Don’t Sleep In On Weekends
It’s tempting, but sleeping in on the weekends won’t help you catch up from lost sleep and can disrupt your sleep routine.
Make Some Love
Having sex can definitely help you get down on some good sleep tonight.
Try A Magnesium Supplement
Many people are magnesium deficient and taking a magnesium supplement has helped many in improving their sleep.
Don’t Take Long Naps
Naps have many benefits, but they can also have negative effects on your nighttime sleep. 20-30 minute power naps are your best bet.
