Step #1 – Set A Consistent Bedtime Routine And Stick With It

When it comes to getting better sleep, it is extremely important to follow the same daily routine in terms of when you go to bed and when you wake up. Getting your body into a consistent rhythm makes falling asleep at night a lot easier. If you are currently struggling to get enough sleep, the thought of getting into a consistent routine can seem a little bit daunting. Fortunately, there are tools that can help. I recommend trying the Sleep Calculator to determine the best time to go to sleep.

Ensure that your bedroom is clean tidy and comfortable. Investigate space saving options like a loft bed to create a spacious feel.

Step #2 – Stop Consuming Caffeine By 2:00 PM

If you enjoy drinking coffee or caffeinated beverages, the thought of stopping at 2 PM can seem a little bit crazy. After all, that seems extremely early in the day to have to give up your favorite beverages. As it turns out, however, the half-life of caffeine is approximately 8 hours. Even though the level drops slowly over time, the caffeine remains in your system long after you are done drinking it. Because it has a stimulating effect on your body, it can not only make it harder to fall asleep but also harder to stay asleep all night.

Step #3 – Stop Drinking Alcohol At Least Three Hours Before Bed

A lot of people think of alcohol as a sleep aid. In fact, in 2005, 11% of the respondents to the Sleep America Poll said that they relied on alcohol to help them sleep several nights per week. A similar study of people in and around Detroit discovered that alcohol was used by 13% of the respondents during the previous year as a way of helping them sleep. Even though it seems like alcohol is an effective sleep aid, it actually can wind up making things worse. Some of the ways that it disrupts your sleep include the following:

– Prevents your body from slipping into the deepest levels of sleep

– Leaves you dehydrated

– Causes you to wake up during the night, typically because you need to use the restroom

When you drink before bed, you spend more time in stage I and stage II NREM sleep, while getting less REM sleep. REM sleep is when your brain deals with your memories, properly storing them away and organizing them. If you don't get enough REM sleep, it can negatively impact both your body and your mind. The highest number of calories are also burned during REM sleep. If you are hoping to drop a few pounds, one of the worst things that you can do is drink alcohol. You can learn more about REM sleep by clicking here.

Step #4 – Don't Exercise for At Least Four Hours Before Bedtime

Exercise is great for your body. Not only can it help you increase your muscle mass and strength in your bones but it can also improve the health of your cardiovascular system. A lot of people who struggle to get enough sleep spend most of their time sitting. In cases like these, they could definitely benefit from exercise. Researchers have found that daytime exercise promotes better sleep at night, both in terms of how quickly you fall asleep and how deeply you sleep. More than that, it also promotes the production of growth hormones. These hormones are used to make repairs to key systems in your body. A lot of people that I work with find that exercise helps them sleep better at night so that they wake up feeling a lot more rested.

Step #5 – Get At Least 15 Minutes Of Sun Exposure Each Morning

Start each day by spending at least 15 minutes in the sun. This can help your body properly regulate melatonin, which is the hormone responsible for sleep. Your body's circadian rhythm, which is also frequently referred to as your body clock, operates best when it is exposed to light during the day and dark at night. If the amount of light or dark that you are exposed to changes, it can interfere with your ability to sleep by disrupting your body's melatonin production.

Sadly, it isn't always possible to plan your sleep schedule according to the sunrise and sunset. If you are forced to choose a sleep schedule that doesn't coincide with the natural patterns of sunlight and darkness, it can make it a lot harder to sleep. Poor quality sleep can have a negative impact on your health.