It's happened to all of us. Your eyes drift shut, your body sinks into the mattress. And suddenly - bam! You're wide awake. Even worse, you stay awake. What could have been a great night's sleep suddenly turns into a night of tossing and turning.
If you've been having trouble getting a good night's rest, you're not alone. 2020 took its toll on our mental health, collectively. It's not easy to sleep when you're nervous, anxious, or depressed. But adopting some better habits throughout the day could help you get the zzz's you need.
Stick to a Sleep Schedule
Your body operates on a circadian rhythm - its natural clock. Try to wake up and go to sleep at more or less the same time every day. Eventually, your body clock will adjust to your pattern.
Limit Blue Light Exposure
Blue light - the light emitted by computers, smartphones, and TVs - is a known sleep disruptor. Aim to shut down all devices at least an hour before bed. Spend that time reading, meal prepping or meditating. If you absolutely have to work right up until bedtime, wear blue light glasses to limit your exposure.
Workout, but Earlier
Physical exercise is generally a sleep aid. The more tired you are, the easier it should be to fall asleep. However, if you work out close to bedtime, it will have the opposite effect. Your adrenaline will be pumping, and you'll find it harder to settle down.
Reduce Your Naps
It makes perfect sense, doesn't it? If you are getting your sleep during the day, you won't be able to get it at night. If you absolutely love your afternoon naps, keep them to 20 minutes or less.
Optimize Your Bedroom Environment
Your bedroom should be calm, quiet, and peaceful. If you live on a noisy street, invest in a white-noise machine. Darken the room as much as possible - blackout curtains are great for this. And a cooler room = better sleep.