Sleep gives the body the energy it needs to do daily tasks, be it household chores or office work. If you had those days in college wherein you had to stay up all night studying for an exam, you’d understand the consequences of not managing your sleeping time properly. This reinforces the value of developing good sleeping habits. By making rest a priority, you should be able to get better sleep and function better the next day.

Studies show how successful celebrities or highly effective people have similarities in their sleeping habits. If you want to emulate them and become more efficient in your daily routine, here’s what you can do to improve your sleeping pattern.

Meditate To Clear The Mind

You might not be able to sleep due to thinking about many things. Overthinking is counterproductive to the sleep you’re trying to achieve, which is where meditation comes in. To those unfamiliar, meditation refers to the training of the mind to achieve calmness and self-awareness, among other things. The sooner you clear your mind of other worries, the sooner you’ll be able to sleep.

This explains the value of meditation for people who need rest after having a long day at work. You don’t have to squat like a monk to do meditation: you only need to take some deep breaths, focus on the sensations your body feels, visualize a peaceful place, and use a sound device to produce ocean wave effects and other relaxing sounds. 

Get Rid Of Digital Distractions In Bed

If you’re serious about getting enough sleep to get ready for the following day, you shouldn’t have any phones in your bed. The same goes for your laptops, music players, and other gadgets that might distract you from sleeping. Make sure your bed just has you on it, so that you’re able to wind down and get into a sleepy state quickly. 

If you can’t sleep because you keep tossing and turning, you can read a book with just enough light to illuminate the pages. This way, your mind can have something to focus on if it’s still astir. Soon, you might start to get bored, drowsy, and finally doze off. The only device that you can keep near you would be an alarm clock to help you wake on time.

Avoid Eating Right Before Sleeping

The ideal time to eat before bedtime is at least three hours before you sleep. This allows your digestive system to properly break down the food and get the nutrients delivered to the rest of your body. It’s important then to practice self-control when faced with a sumptuous dinner; make sure to keep your servings in check.

This explains why experts advise against eating heavy meals right before sleeping. Not only would this make you restless, but it could also increase your weight because food won’t get metabolized properly. With your sleep disrupted by this, you wouldn’t be able to function properly and do your tasks on time.

Turn The Lights Down For Your Eyes

Nothing is more annoying than sleeping on the top bunk and having the ceiling light bulbs shining on you. This might be a specific sleeping situation that might not apply to everybody but the message is still the same: turn the lights down so your eyes could rest. Studies show that melatonin, a hormone in your body that helps you sleep once released, might get reset by light. 

This is why bedrooms have lampshades that can be used to provide soft light instead of ceiling lights that give off harsh lighting. If your bedroom setup doesn’t have a lampshade, your eyes still need cover from the lights overhead. Use a sleeping mask so that your eyes can relax and rest even though the lights are on in your sleeping area.

Don’t Sleep For Too Long

It’s also worth noting how too much sleep could actually make you feel more tired than usual. This is due to how sleep patterns might get disrupted by the length of sleep you have and gives you fatigue. Research talks about daytime fatigue, which could happen if you go under or over the sleeping pattern that’s right for you. 

Experts recommend that you stick with the number of sleeping hours you’re most comfortable with. Not only does this help prevent daytime fatigue, but it also helps maintain the uniformity of your daily schedule. Knowing how many hours you’ll need for rest enables you to plan out the rest of the day, including travel time, breaks, and working hours.

Avoid Caffeine And Alcohol

Similar to how you’re not supposed to eat heavily before sleep, you’re also discouraged from drinking caffeine and alcohol. These substances affect the body in ways that disrupt sleep. On one hand, caffeine causes you to stay awake because it stimulates your nervous system. 

As for alcohol, it might make you sleepy but it causes you to wake up in the middle of your rest due to the need to go to the bathroom. If you have to drink coffee or liquor, make sure to do so three hours or more before your sleeping time.

Drink Relaxing Tea

As for alcohol, it might make you sleepy but it causes you to wake up in the middle of your rest due to the need to go to the bathroom. If you have to drink coffee or liquor, make sure to do so three hours or more before your sleeping time. Tea has been shown to help keep the mind and body calm, making it ready for sleep. 

The aroma that emanates from brewed tea helps you get to this calm state, not to mention the ingredients that are known for helping with sleep. These include chamomile, valerian root, lavender, lemon balm, and more.

Better Sleep, Better Function

After reading these tips, you should be able to achieve better sleep than before. If you have trouble clearing your mind even though you’re in bed, you can meditate by taking deep breaths and utilizing a sound device. You can also drink relaxing tea and set your gadgets aside so you won’t have to worry about any notifications distracting you. By making rest a priority, you should be able to get better sleep and function better the next day.

Resources— Sleep Advisor, Lifehack, Harvard