How Can I Sleep Better?

Do you have a sleep routine?

Do you take a nap in the afternoon?

Do you control your exposure to light just before bedtime?

Do you exercise during the day?

Are you aware that some foods can interfere with your sleep?

Have you checked the ambient temperature of your bedroom?

Start a sleep routine right away. Your body has a natural sleep-wake cycle that matches with the circadian rhythm of your heart. Ensure that you have a routine that matches this rhythm. Ideally, go to sleep early and get up early as this is what our ancestors have done and this is what is coded in our DNA. Additionally, you can have a sleep routine that includes playing soft and soothing music or reading a book. Even meditation can be a part of your routine.

Though catching up on sleep in the afternoon is not so bad, make sure that it doesn't impact your sleep at night. Limit it to no more than 15 to 20 minutes a day.

This could be the culprit for your poor quality of sleep at night. Avoid as much light exposure as possible at night. In particular, stop using gadgets at least one hour before you go to bed as the light coming out from these devices can disrupt the secretion of melatonin and this can mess with your sleep schedule. This means strictly no late-night movies and no social media before you go to bed!

Start an exercise routine, even if it is something as simple as walking for a few minutes during your lunch break. When you workout, your body will feel tired and you can have a good night's sleep and at the same time, you can be active and fresh throughout the day. Avoid working out late in the evenings as this can disrupt your sleep schedule.

The food you eat impacts every function of your body including sleep. Avoid caffeine, alcohol and a large amount of liquids throughout the evening as these can impact your body's metabolism. Additionally, avoid eating big meals just before your bedtime as your body will find it hard to digest and the ensuing heartburn can keep you awake for many hours. Likewise, stay away from sugary and carb-rich foods for dinner and if you do eat them, make sure you finish your meal at least three hours before your bedtime.

Great! Research shows that 70 degrees Fahrenheit is the ideal temperature for most people to have a good night’s sleep, though it can depend on your preferences, the time of the year, your location and more. Taking these factors into account, make sure you have an ideal temperature that gives you a good quality of sleep. Though it may take a bit of trial and error to identify that perfect temperature, it is something you should consider.

It's time to check the temperature and keep your room at a comfortable temperature.