It is important to get enough sleep each and every night, as the effects of sleep deprivation can be dastardly. Drowsy driving has claimed the lives of nearly 800 people in 2017. Not to mention, it can lead to long-term mental and physical health problems, like an increased risk of depression and type 2 diabetes.
If you know you need more sleep, the obvious answer is to spend more time in bed, but that isn't always the right answer. If you really want to make sure you're getting the right amount of shuteye each and every night, there are other things you should do for your sleep health too.
Avoid Late Afternoon and Evening Naps
Naps can be great! When timed correctly, they can provide you with just the boost you need to carry on with the rest of your day. However, if they are timed incorrectly, they can set you up for a chronic lack of sleep by making it more difficult for you to go to sleep the next night.
Early naps are generally okay, although it does depend on your particular schedule. In general, naps taken after 3:00pm should be avoided, but if you stay up until the early morning hours because you don't have to be to work until much later in the morning, a nap a little later would probably be okay.
The length of your naps matter too. Shorter naps are usually better. A 20-minute nap can give you a quick boost, while a nap that is an hour and a half long can help you make up for lost sleep, but don't sleep any longer than that. If you do, you'll find it difficult to fall asleep at night.
Develop a Nighttime Routine
What's your nighttime routine? Many people make the mistake of skipping a nighttime routine in favor of working late, getting exercise, or spending time with friends at a local bar.
It is important for your body to unwind. If you're struggling to get enough sleep, try giving your body the chance to relax with a nighttime routine.
A few things you can add to your nighttime routine that will help you relax include:
Reading a book
Taking a bath
Writing in a journal
Doing breathing exercises
Make Sure You're Active During the Day
Although spending the entire day watching TV sounds nice, it will keep you from getting a good night's sleep. That's because you won't be tired when it's time to go to bed!
It is important that you are active during the day, so when nighttime rolls around, you can fall asleep quickly. Exercise is a great way to get more sleep at night, but it isn't the only way.
Being active during the day might mean going for a walk, playing with the kids in the yard, or cleaning the house. It doesn't really matter what you do during the day as long as you're moving your body and keeping your brain active. If you do, you'll be ready when it's time to turn out the lights.
Spend Some Time Outside
Most of us spend the majority of our day working indoors. It can't be helped, but the artificial environments we are used to don't do anything for our quality of sleep.
Spending time outside is a great way to make sure your body is ready for bed when the time comes. If you've ever spent the day hiking or boating, you know there's nothing like the fresh air to tucker you out!
Sunlight matters to our sleep too. It affects our body chemistry, our behavior, and it keeps us in sync with the day. We were meant to spend a lot of time in the sun, allowing it to sync our circadian rhythm.
Spend more time outside by going for walks, gardening, or watching the kids play. If you can't get outside, consider purchasing a light therapy lamp. It will give you the light exposure you need to get a good night's sleep.
Make Your Bedroom a Sanctuary
Many people make the mistake of thinking their bedroom doesn't really matter because they spend most of their time sleeping there. It can have a larger effect on your sleep than you think.
Cluttered spaces can fill your mind with anxiety before bed, and the blue light from the television can keep you awake. Take the time to create a sanctuary in your bedroom and you'll get more sleep. Do things like:
Remove the TV from the bedroom
Hang blackout curtains in the windows
Paint the walls a calming color
Use aromatherapy
Don't Sleep in Too Much
It is commonly recommended that you don't sleep in if you want to make sure you get a good night's sleep the next day. Unfortunately, it is nearly impossible to be so rigid. Instead, try not to sleep in too much.
Life happens. If you're out late on a Friday night, feel free to sleep in the next morning, but try not to sleep in too much. Sleep in an extra hour or two, and no more, to make sure you're ready for bed that night.
Zhoosh up Your Bed
Your bed has a direct impact on the quality and duration of your sleep. It's worth the time, money, and effort to make it a comfortable place where you actually want to sleep.
Consider a cooling mattress pad if you tend to sleep hot, or make it a point to replace your sheets each and every week. Try a different pillow, or try placing a canopy above your bed. The more comfortable and inviting your bed is, the more likely you are to get a good night's sleep.
If you want to get more sleep, by all means, spend more time in bed. However, if more time spent in bed isn't helping you get the sleep that you should, try the tips on this list until you find something that works for you.
