As 2018 is coming to an end and we begin a new year, you might be thinking about making some new year’s resolutions. Maybe think about how well you slept this past year and see if you can make some improvements to sleep better in 2019. Here are a few tips that can help you improve your sleep in 2019.
- Spruce up your sleep hygiene habits: Sleep hygiene refers to the everyday behaviors that you engage in that help your body know that it is time to sleep. This can include becoming more consistent with the times you go to bed and wake up. Making sure you get enough sunlight during the day, limiting light exposure at night, and also limiting your caffeine and alcohol consumption closer to bedtime.
- Be more consistent with your sleep schedule: As I said above, a consistent sleep schedule is an important part of sleep hygiene. Keeping a consistent sleep schedule means waking up and going to bed at the same time every day, including the weekends. Make sure you also allot time for seven or more hours of sleep daily.
- Give yourself a screen time curfew: Try to stop using your phone, watching TV or using the computer an hour before bedtime. Research shows that light from your devices can disrupt your sleep. Using your electronic devices can mess with your circadian rhythm (your body’s internal clock), which suppresses the sleep inducing hormone melatonin from being released making it more difficult for you to fall asleep.
- Have a clean sleeping routine: Make your sleep your number one priority. Take care of yourself before bed. Take a relaxing bath or shower, put on fresh pajamas, go to bed at the same time, unplug your devices and maybe read a relaxing book. Doing this can help relax your nervous system and lets your brain and body know that it is time for bed.
- Make your bedroom a sleep sanctuary: Your bedroom should be the comfiest place for you to sleep. Making sure your bedroom is comfy will help your body associate it with sleep. Adjust the amount of light that comes into the room, consider using blackout curtains or a sleep mask to block out any light coming from the street. Adjust the color scheme, cool-tones colors could help improve your sleep. If putting a fresh coat of paint on your walls isn’t an option, try switching up the color of your bedding. Even make sure your furniture is arranged in a way that feels relaxing for you. If your bedroom is too loud or there is noise coming from outside, try using some ear plugs.
- Try meditation: Meditating before bed can help relax your mind and body. Meditating allows for your pulse too slow, your blood pressure to drop and decrease your stress hormones.
- Keep a sleep diary: Keeping track of how you sleep each night can help you pinpoint what is causing you to have trouble sleeping. Record what time you go to bed each night and what time you wake up each morning. Write down what you eat, drink and do during the day. Try this for 30 days and soon you will have a clearer picture of your sleep habits and what might be disrupting them.
Whether you have trouble sleeping at night or you think you get some pretty good sleep, these tips can always help you to improve. Start 2019 right by getting your best sleep yet.
Resources
Guerra, Julia. “Stick Too These 8 New Year’s Resolutions If You Want To Sleep Like A Baby In 2019.” Elite Daily, Elite Daily, 17 Dec. 2018, www.elitedaily.com/p/8-new-years-resolutions-for-better-sleep-in-2019-because-quality-rest-is-underrated-15524851.
Neal, Brandi. “6 Small Hacks Too Help You Get
Better Sleep In 2019.” Bustle,
Bustle, 30 Dec. 2018, www.bustle.com/p/if-sleeping-better-is-your-new-years-goal-setting-these-6-micro-goals-might-help-15570705.