Both our physical and mental health depends on proper rest. Therefore, the rule of thumb is to get an average of 8 hours of quality sleep per night. Although, to achieve this isn't as easy as it sounds.

It's well known that many people, due to various reasons, are incapable of getting a good night's sleep. Whether you suffer from sleeping disorders, use certain substances, or have a noisy neighbor, your daytime wakefulness depends on how well you rest at night. Restless slumber affects your health, immune system, mood, vitality, creativity, and often even your weight.

People spend thousands of dollars every year on websites that state things such as "Check here for the latest innovations to help you sleep better." Although spending money on new pillows, the latest mattress, or even weighted blankets might help promote a good night's rest, it may not be necessary.  

Here are some proven tips to help you improve your bedtime routine and get the sleep that your body and mind deserve.

Keep Your Circadian Rhythm in Sync

Your circadian rhythm refers to your body's natural internal process responsible for regulating your sleep-wake cycle. It's in sync with the Earth's rotation and repeats itself roughly every 24 hours.

It's crucial to maintain this cycle by going to bed and waking up at the same time every day. This'll schedule your body's internal clock to optimize the quality of your rest. Only go to sleep when you're exhausted and try to avoid using an alarm to wake up.

Also, avoid taking afternoon naps and keep to your slumber schedule over weekends. Sleeping in on your off days may interfere with your circadian rhythm.

Exercise Regularly

Regular exercise is good for the body, spirit, and mind. It'll help you shed those extra pounds and restore balance to your circadian rhythm, thus improving rest quality. It also boosts the production of hormones such as melatonin (released by the pineal to regulate your sleep-wake cycle.)

Studies have shown that people who exercise about three-and-a-half hours a week find it easier to fall asleep than those who work out for shorter periods or not at all. However, training too close to bedtime will result in overstimulation, making it more difficult to get proper shut-eye.

Regulate Your Light Exposure

As mentioned earlier, your brain (the pineal gland to be precise) regulates your sleep-wake cycle by releasing melatonin. The production of this hormone is linked to your exposure to light. Thus, it secretes less when it's daytime, making you feel more alert and more when it's dark, which makes you feel drowsy. 

However, in modern society, your brain's production of melatonin can easily be altered through various aspects. This results in a hormone imbalance, which directly affects your circadian rhythm. Therefore, it's crucial to get an ample amount of sunlight during the day. 

It's also essential to minimize your exposure to bright screens before going to bed. The production of melatonin is suppressed by the blue light emitted from modern devices. Getting a proper balance of sunlight or even artificial brightness will improve your sleep quality and duration.

Consider Introducing a Sleep Ritual

For children, being read a bedtime story and then tucked in is an age-old ritual that helps them drift off to neverland in no time at all. There are no laws against you as an adult of having a similar bedtime ritual. 

By doing things like reading a book, taking a hot bath or shower, or listening to calming music as part of your bedtime routine, you'll help signal your body and mind that it's time to go to sleep.

Manage Your Eating and Drinking Habits

Consuming certain substances can significantly affect your quality and duration of sleep, especially if those products are taken in shortly before bedtime. Therefore, it's essential to manage your eating and drinking habits; emphasizing the following:

• Stay away from nicotine and caffeine close to bedtime

• Avoid drinking a lot of fluid or alcohol before going to sleep

• Don't eat big meals at night

Reduce Your Stress Levels

Worries resulting from your daily activities and various other aspects of your life are among the top contributors to restless nights. To make it easier to unwind at bedtime, you need to manage your overall stress levels and learn how to stop worrying.

Teaching yourself some form of relaxation technique, such as breathing exercises and meditation, will promote better sleep and reduce daytime anxiety. These are relatively easy to master and typically won't take a lot of your time.

Tend to Your Sleeping Environment

Your sleeping environment plays a vital role in your ability to have uninterrupted, quality sleep. Even small changes in your bedroom can make a considerable difference. It's essential to:

• Keep the noise down by masking it with a fan or calming music or using earplugs.

• Set the temperature inside your bedroom to a comfortable level. A slightly colder room, 65 to 70 Fahrenheit, with adequate ventilation, is typically preferred.

• Ensure your room is dark. Hanging curtains that block out light works well to achieve this.

• Ensure that your bed is comfortable, and reserve it for sleep and sex.

Seek Medical Advice

Having an underlying health condition may be the cause of your sleep problems. Symptoms such as snoring, an urge to move your legs, or burning pain in your chest, stomach, or throat are typically an indication that you suffer from one of the following sleep disruptors:

• Sleep apnea

• GERD (gastroesophageal reflux syndrome)

• Restless legs syndrome

Apart from these, many other health conditions may affect your slumber pattern. If you suspect that you may be suffering from one of these ailments or possibly a sleep disorder, it's essential to seek immediate help from a healthcare professional. 

The Bottom Line

Not getting sufficient quality sleep can affect you in more ways than you can imagine. By exercising regularly, eating well, and avoiding nighttime exposure to bright lights, you can restore the balance to your circadian rhythm and improve your sleeping habits. Take action and take back your life. Your mental and physical well being depends on it.