Do you dream of waking up bright eyed and bushy tailed, smiling as the morning light flutters across your room? In reality, do you wake up in a haze, dragging yourself out of bed and resenting the harsh glare of the sun? If so, you probably aren’t getting enough sleep, or if you are, you’re not getting a good quality of sleep.
So, what can you do to change that? Well, here are four ways you can improve your sleep and wake up with the energy you need to take on the day.
1. Set a Routine
The most important way you can get better sleep is to establish a routine. Start by waking up at the same time every morning and going to sleep at the same time every night. Do this every day, even on weekends and holidays.
By sticking to a strict sleep schedule, your body learns when it’s time to wake up and when it’s time to sleep. This clear cycle helps you to fall asleep faster and sleep more deeply at night. In turn, this better quality of sleep also makes it easier for you to wake up in the morning and feel more energized during the day.
2. Relax with Yoga
Before jumping into bed, it’s a good idea to take some time to settle down for the night. For example, you can read a good book, write in your journal, or even take a long soak in the tub. However, one of the best ways to wind down after a long, hectic day is by practicing yoga.
Yoga calms your mind and body by combining deep breathing techniques with relaxing stretches. As you breathe in and stretch, you are physically forcing each muscle in your body to relax and release all of the tension from your day.
Remember, don’t push yourself too hard. If you do, your body will wake up and release a burst of energy to help you get through the vigorous activity. If you want to have a strenuous exercise program, try to work out first thing in the morning. During your evening cool down, all you want to focus on is relaxing.
At the end of your yoga practice, take a few minutes to mediate. Let go of all of your stress. By resolving all of your worries before crawling into bed, you won’t lie awake rehashing your day when you should be falling asleep.
3. Create a Comfortable Environment
The suggestions above may help if you’re struggling to fall asleep, but what do you if you keep waking up in the middle of the night? In particular, what do you do if you keep waking up due to hot flashes and night sweats?
There are a couple of ways you can get some relief from hot flashes and night sweats. First, turn your thermostat down a little colder than you normally would. Most experts recommend somewhere between 65° and 75°F. Creating a cool and comfortable environment before you go to bed is an important step in getting ahead of the heat.
Second, make sure your sheets and bedspread are breathable. If your bedding isn’t breathable, your sweat becomes trapped under the covers with you and reflects your body heat right back at you. This effect only aggravates your hot flashes and causes you to be even hotter than before.
For example, consider swapping out your bedding with a set of bamboo sheets and an comforter. Bamboo is one of the most breathable fabrics in the world and is more breathable than cotton. In fact, bamboo sheets wick moisture away twice as fast as cotton. Since it keeps you dry, you stay cool and comfortable all night long under bamboo bedding.
If you want to learn more about how bamboo bedding helps you to sleep better at night, read our blog Sleep Soundly with Bamboo Bed Sheets.
4. Visit Your Doctor
If you’ve tried all of the suggestions above and are still struggling to sleep at night, it’s probably time to talk to your doctor. You may be suffering from a sleep disorder that can’t be solved by lifestyle changes alone. Seeking professional medical help may be the fastest and surest way to cure your sleep problems.
Did any of these tips help you to get a better night’s sleep? Let us know!