9 Best Tips To Keep A Healthy Sleep Schedule

The National Sleep Foundation reports that the average person needs seven or more hours of sleep each night to function optimally.

While it may seem like only lazy people need this much sleep, there are many reasons why you might need it too.

Sleep is vital to your life, especially if you want to maintain good health. It's important to get your sleep schedule right while taking care of yourself.

1. Exposure to light

Your body naturally follows a circadian rhythm that dictates when you should be awake or when you should sleep.

To maintain your natural sleep cycle, try to expose your eyes to natural light during the day and protect them from artificial light (especially screens) after dusk.

Your body needs darkness to get a good night's sleep. If possible, try to have some kind of barrier or blinds on the windows in your bedroom.

It might help if you put dark curtains on these windows too, so it's almost like a cave!

2. Get relaxation exercises

If you can't turn your brain off, try some relaxation exercises. Deep breathing, meditation, and visualization are proven relaxation practices to combat insomnia and get a good night's sleep.

However, don't use anti-anxiety drugs or alcohol to relax as they can actually make it difficult for your body to fall asleep.

In addition, a good mattress for couples will help you relax and fall asleep as quickly as possible.

3. Maintain a constant bedtime

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Try to have an even bedtime at the same time each night so your body knows when it's time to relax.

If you need an alarm clock to wake you up in the morning, try getting your body going with a gradual wake up time that gets 15 minutes earlier each day.

4. Reduce the noise

If you are a light sleeper or live in a noisy urban environment, keep your bedroom as quiet as possible. Even small noises like the sound of cars driving down the street can disturb your sleep.

Use white noise devices and earplugs to block out distracting ambient noise while relaxing before bed.

If you have children, consider giving them a sleep schedule at least a few weeks before falling asleep so that they can fall asleep more easily and not disturb your own peace with nightly playful games.

5. Skip naps

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Your body needs sleep, but naps can affect your ability to sleep. A recent study found that people who took naps had more difficulty falling asleep and stayed awake longer than those who didn't nap.

Skip the power nap and try to keep your sleep schedule as consistent as possible, especially when trying to recover from an illness or disease medication.

6. Eat early

Foods like carbohydrates have a stimulating effect on the brain and make it difficult to fall asleep and stay asleep at night.

Try to eat earlier in the evening to eat less, which will help calm your stomach before bed.

7. Exercise regularly

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In fact, exercise can help you fall asleep faster, according to a study in Exercise and Sports Sciences Review.

Just don't exercise too close to bed, as cardio or other high-energy exercise can make you feel exhausted instead of tired.

On the other hand, try not to take naps immediately after exercising either, as this can affect your sleep cycle as well.

8. Keep your bedroom cool

Your bedroom should be a relaxing place reserved for sleeping, not for activities that make your body more energetic, such as watching TV or using a computer or tablet.

According to the National Sleep Foundation, your bedroom should be cool even in temperatures between 60 and 68 degrees Fahrenheit.

When it's hot and humid outside, the heat can make sleeping uncomfortable. So try to keep your bedroom as cool as possible during the summer months.

9. Consider melatonin

Make an appointment with your doctor to discuss the benefits and side effects of melatonin supplements, including whether or not you are a good candidate for taking these supplements.

If you are a good candidate for melatonin supplements, speak to your doctor about how much is right for you and what type of supplement is best for you.

The Food and Drug Administration (FDA) doesn't regulate melatonin, so talk to your doctor about safe doses that can help you sleep better without causing harmful side effects.

The bottom line

Having a consistent sleep schedule is the best way to ensure that you are getting the right amount of sleep each night.

It may be easier said than done, but try to put together a routine that will give you the best possible rest, while also giving your body plenty of time to recover from daily activities.

For example, if you do exercise on the weekend, plan to finish your last workout around 6:00 p.m. and then have enough time to enjoy a relaxing evening before bed.

About the author:

Nick Favreau is a veteran mattress writer whose unbiased reviews and in-depth analysis of mattresses have made him a trusted source of information for those looking for quality sleep.