Getting a good night’s sleep is a pursuit that many adults struggle with. Many people wake in the morning feeling groggy and fatigued as they go about their days. Two common misconceptions that many adults make are assuming that preparation for sleep begins at night and that they need to suffer through poor sleep. The reality is that if you want to get a higher quality night’s rest, your preparation needs to begin during the daytime and better sleep is possible. If you are tired of experiencing daytime sleepiness and want a better night’s sleep, here are five things that you need to do during the day.
Exercise for at Least Thirty Minutes
If you are feeling fatigued, engaging in exercise may be the last thing that you want to try; however, if you want to sleep better, physical activity may be the key. You need to spend at least thirty minutes per day exercising at least five times per week to live a happier and healthier life. Whether you try a 30 minute arm workout, yoga, running or walking or another form of exercise, the most important thing is engaging your body and getting your heart rate up. If five days per week feels like too much as you begin, start small and gradually increase over time to make this a sustainable and manageable change.
Spend Time Outdoors Each Day
Another powerful tool for getting a good night’s sleep is exposure to sunlight. Exposing yourself to natural light during the daytime can help regulate your circadian rhythm. Not only can this help you sleep more soundly in the evening, but it can also help you fall asleep faster. It can even benefit those with mental health and mood challenges that can make sleep more difficult. While you should always be careful with the amount of sun exposure you get, it can work wonders on your slumbers.
Regulate Your Eating and Drinking
Many adults are unaware of the impact of food and beverages on sleep; however, what you consume and when you engage in your consumption can have a massive impact on how well you sleep. Eating too close to bedtime can cause acid reflux-related sleep disturbances, sugar-induced sleep difficulties, bad dreams or even full sleep disruptions that wake you in the night. If you want to sleep better, make sure that you regulate your mealtimes, be mindful of your diet and avoid drinking or eating too close to bedtime.
Cut Back on Stimulating Agents
Another common contributing factor in sleep troubles comes in the form of stimulants. Everything from caffeine to sugar to too much screen exposure can stimulate your body and your brain, leaving you ill-prepared for a sound sleep. If you want to improve your sleep, try to cut back on things that can make it harder for you to fall and stay asleep. Strategies like cutting back on daytime caffeine consumption, stopping caffeine and sugar consumption in the late afternoon and avoiding excessive screen time, especially before bed can vastly improve your sleep quality and quantity.
Invest in Stress Management Strategies
Another inhibiting factor in achieving restful sleep is stress. Many adults experience stress and many even experience unmanageable levels of it. The more stressed you are the less likely you will be able to rest and fully recharge. Investing in healthy stress management strategies, practicing those during the day and using relaxation techniques before bed can produce a better night’s sleep. If you aren’t managing your stress well or are relying on unhealthy coping mechanisms, stress can truly get the best of you; however, you can take back control of your slumbers by working on lowering your stress levels during the day.
Good sleep can feel like an unreachable destination for many. Don’t give up on achieving a restful night of sleep when these five strategies can make a huge difference in your slumbers.
