Do you struggle to sleep well? If you do, you’re not alone: millions of people have trouble falling asleep and sleeping deeply enough all night that they feel well-rested in the morning.
If this sounds like you, know that there are things you can do to improve your sleep. You don’t even have to take medication! Implementing the suggestions below can help you rest better so you can enjoy life.
Block the Light
Light has a lot to do with your sleep. When it gets dark, your body begins to produce melatonin, which signals to your brain that it’s time to sleep. When you are exposed to a lot of light, especially the blue light emitted from screens, you interfere with that cycle and may struggle to fall asleep. Similarly, light exposure in the morning tells your brain that it’s time to wake up.
Turn off your screens at least an hour before bedtime. Limit your exposure to other light, too. You may also want to get light-blocking curtains, so you don’t have to get up when the sun rises.
Reduce Caffeine and Drink Matcha
Drinking matcha may help you sleep. Green tea powder contains L-theanine, which promotes a sense of relaxation and lowers blood pressure. Both of these can signal to your body that it’s time to go to sleep.
Check how your body processes matcha by drinking a cup at lunch: you'll be much more relaxed and sleepy when it’s time to turn the lights out. Also, try not to consume any caffeinated drinks, including sodas and coffees, after 4 pm.
Time It Right
Adults need at least 7 hours of sleep. If you’re not getting that much, you’re going to feel tired no matter what else you’re doing. Since most of us have to be up by a particular time for work, the best way to get more sleep is to go to bed earlier.
Figure out how much sleep you’re getting and what time you need to go to bed to get yourself to the 7-hour mark. Then, move your bedtime up by 15 minutes every 3 or 4 days. This slow shift should ease you into getting more sleep without the shock of suddenly making yourself go to bed earlier.
Think About Temperature
The temperature of your bedroom can be a significant factor in how fast you fall asleep and how well you sleep. Most people sleep best at temperatures between 60 and 67 degrees Fahrenheit. You can achieve this by opening your windows, running an air conditioner, or turning your fan so it blows directly on you.
Get a Comfortable Mattress
You may also want to reconsider your mattress. Foam mattresses tend to hold heat, though newer ones are designed not to. Innerspring mattresses are considered the coolest. Choose whatever works best for you and your back.
Even if you have struggled with sleep for a long time, the above tips can help you get the rest you need. It takes some time and effort to implement them, but that will pay off when you are well-rested and feeling good.