If it takes you longer than 30 minutes to fall asleep after going to bed or if you wake up and stay awake for more than 20 minutes in the middle of the night, you need to improve the quality of your sleep. The best way to do that, is to make sure your daily habits do not interfere with your sleep needs.
We’ve collected a series of tips that can help you develop a regular sleep pattern and improve your sleep quality.
1. Using screens before sleeping
Your brain needs restful activities before going to bed to prepare for a good night’s sleep. TV often stimulates your brain way too much, which might make you feel anxious without you even realizing it. blue light emissions block your melatonin production, the hormone that’s responsible for sleep. This makes it harder for you to fall into a deep sleep.
Instead: Turn off your phone (or any other screen) 30 minutes before going to bed and read a book or take a bath to relax. If you wear glasses, you can also add a blue light-blocking feature to your glasses to guard against blue light.
2. Not having a stable sleeping pattern
The circadian rhythm, your biological clock, controls the amount of hours we sleep every day as well as when we sleep and wake up. Messing with its cycles even just once can have a great impact on your sleep quality for days. This doesn’t mean that you have to wake up at 7AM every day. Night-owl persons naturally sleep after midnight and wake up later. This accounts for about 20% of the population.
Instead: Find out what your pattern is and stick to it. If you’re out late at night or you have to wake up very early in the morning, try taking a nap during the day and then going to sleep at your regular hour.