Given ideal circumstances, we would all be able to sleep through the night. The world is far less than ideal though and as a result most of us end up being up later than we’d like to think or waking far earlier than we’d like. This is a fairly common refrain in the modern era. We’ve learned to control for a lot of issues, but nothing really seems to give us that boost that we need to make it the whole way through the night. Sleep experts talk a lot about sleep hygiene and how we’ve disrupted our natural sleep cycles with the various factors of day-to-day life these days. They’re the ones who would know, but unfortunately it can seem difficult to turn their advice into anything recognizable. That’s what we’re going to try to do for you now though. We’ve got a few tips that will hopefully increase your chances of sleeping through the night and getting that much needed yet eternally elusive good night’s sleep.
Turn The Lights Down
One of the tips that most experts stick by is controlling the light levels in your personal environment. This bit of jargon translates to making sure to adjust the lights lower in the evening when you’re at home. Bright light trigger particular reactions in the depths of our brain that tell us we need to be alert as there is enough light to get things done. Switching to lower lights in the evening pushes our brains towards the opposite reaction. It lets our bodies and minds gradually slow as the natural triggers for moving towards sleeping beginning to trigger. You don’t need to do without light in the evenings, but make the effort to turn things lower. Using a single, diffuse light in a room instead of a bright overhead can go a long way towards helping your body learn to accept when it is time to go to bed. Then it becomes your job to help fix this in your mind.
Finding The Rhythm
Adjusting light levels is important as it helps your body get in touch with its natural sleep cycle. The circadian rhythm tells your internal clock when you need to sleep and when you need to wake. Tweaking light levels prevents false information from messing this up, but you still need to enforce the rhythm. This means making sure that you make a habit of going to sleep at a particular time in a particular place. It seems obvious and yet we all tend to make mistakes in this matter more often than we’d like to admit. We make excuses such as needing to stay up to finish a project or that something absolutely has to be done all the time. It makes it hard for your body to know when is a good time to actually rest if you won’t let yourself sleep. You also need to make an effort to make your bed a place almost entirely for rest. Lounging on it reading or doing work degrades your brain’s associations with the bed for sleep. This in turn makes in turn makes it still harder to sleep. Sticking to an appointed time and trying not to degrade these associations will go a long way towards helping you sleep.
Less Alarming Habits
This one seems obvious too, but many of us make bad decision when it comes to our electronics too. We rely on our phones and other devices for so much these days that it often seems confusing how we ever got along without them. It is possible though and is probably for our benefit in the evening. Being hooked into everything constantly has its benefits, but it brings with it the ability for others to literally interject themselves into our lives loudly from all over the world. It isn’t the healthiest thing to have to live with in the evenings. Phone calls have a way of waking us back up and alarms even more. We recommend turning off your device alerts in the evening. No, you don’t need to know what you’ve gotten yet another chain e-mail and sometimes it is best to let people go to voicemail as well. Make the evening your time without digital interruptions. This will help ensure you deal with fewer unexpected wake up calls in the middle of the night.
Sleeping through the night can seem like an elusive task sometimes. After all, we try so hard and nothing seems to stick. That’s typically a sign we aren’t thinking of things from the right perspective. Changing that perspective and using tips like ours to improve your sleep hygiene can go a long way towards helping ensure you do get to sleep through the night. Do be aware that adjusting your habits is a slow process though. It may take a week or two before you notice the full effects of finally getting to sleep through the night. You’ll enjoy the results when you finally do start noticing though.