If you’re like most people, you may often find yourself not getting the quality of sleep that you need. Whether this is because you’re getting to bed too late, it takes you a long time to actually fall asleep, or you find yourself waking up earlier than you’d like, it’s very common for people to feel tired during the day because they aren’t sleeping well at night. Luckily, there are likely some things that you’re currently doing that are contributing to this lack of sleep, which means there are things you can change that will hopefully make an improvement in your sleep. To help with this, here are three small changes that will help you get a better night’s sleep.
Spend A Few More Minutes Outside In The Sunlight
For people who find themselves feeling tired during the day but then not being able to unwind and get to sleep at night, one solution to this problem could be to get outside and in the sun more during the daylight hours. According to Rudy Mawer, a contributor to Healthline.com, being out in the sun during the day can help get your circadian rhythm back in order, which means you’ll feel energized during the day and tired at night. Spending more time in the sunlight and being outside in the day can help you have better quality sleep and encourage your body to stay asleep for longer.
Adjust Your Room Temperature
Getting good sleep has a lot to do with the environment of the room in which you’re sleeping. If the room is too bright, too hot, too cold, too loud, or even too quiet, you may have a hard time getting to sleep and staying asleep. One thing you can do to help with these types of issues, according to Melinda Smith, Lawrence Robinson, and Robert Segal, who are all contributors to HelpGuide.org, is to adjust the temperature of your room. Ideally, your room should be around 65 degrees Fahrenheit, or 18 degrees Celsius, while you sleep. If you’re sleeping in a room that’s warmer or colder than this, consider adjusting your thermostat when you’re getting ready for bed.
Don’t Give The Weekends A Pass On Sleep
Part of developing good sleep routines is to truly make your sleep a routine, which means you never take a day off. As an aspect of this, Tara Parker-Pope, a contributor to the New York Times, shares that it’s important that you don’t stay up too late or sleep in too much on the weekends when you have a normal sleep schedule during the week. Just slacking off for these two days can wreck your sleep. So although you might have the time to stay up or sleep in, try to avoid this when you can so you sleep doesn’t suffer later on.
If you’re wanting to get better sleep at night, consider making some of these small changes to help make that happen for you.
