3 Ways To Develop A Healthier Sleep Routine

by Carter Toni

1. Don’t Make Any Drastic Changes

A common mistake that many people make is that on Friday, as the weekend is looming ahead, they stay up later and wake up later. This is a serious issue as it can mess with your sleep patterns. You may assume you can just sleep it off on Saturday, but this is never the case with your body.

Your body has an internal clock or something often referred to as the circadian rhythm. This is your body’s natural way of optimizing energy for when you need it the most. Drastic changes to your sleep schedule easily and negatively impact your circadian rhythm. Ignoring the consequences of this will mean feeling more drained and tired during the days ahead.

Avoid the temptation of making up for lost sleep time, and even if it seems like a good idea to sleep late, wake up at the same time you normally would even on weekends. This way, you won’t disrupt your own natural sleep pattern and most importantly, you won’t feel worse going to work on Monday.

2. Try To Limit Alcohol And Junk Foods

The weekend may seem like the ideal time to loosen up and ignore your normal routine, but consuming too much junk food and alcohol can negatively impact your work week. Processed foods are especially hard for your body to digest, and this in turn can cause difficulty sleeping. It’s also best to stay away from any soda or sugary drinks that can make your body feel alert as you’ll have a hard time winding down for sleep.

Alcohol is a bit different than the above mentioned stressors, but it can also wreak havoc on the quality of your sleep. A recently conducted sleep study has concluded that alcohol is often a culprit that leads to REM sleep suppression. Seen as the most important phase of sleep, it is important to avoid drinking on the weekends and if you insist on doing so, try earlier in the day.

3. Give Yourself Some Time To Wind Down

On average, most people spend at least five hours per day interacting with their mobile devices and computers. Whether for work or pleasure, this excessive use of electronics can often overwhelm one’s mind. In short, taking a break from electronics is a great way to wind down and learn to relax.

Set boundaries for yourself when it comes to using tech gadgets. For example, you may wish to create the goal of not spending time on your phone for the entire day on a weekend. Of course, still keep your phone turned on in case of an emergency, just simply opt not to answer calls or texts.

Sleeping problems can often be attributed to excessive Internet usage. In a modern society that is so Internet conscious, it is hard not to succumb to the naturally seductive nature of the online world. It is especially important to avoid your smartphone at night as the blue light suppresses the melatonin you need for sleep.

4. Get Comfortable 

If you are trying to get a good night’s rest on an old bed you will probably find that you wake up tired and aching. Find the best type of bed frames to suit your space and offer you the support you need to get a deep restful sleep.

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