With more than 35% of adults in the United States stating they sleep less than the recommended seven hours per night, lack of sleep is a big problem.
If you also struggle with inconsistent sleep patterns, it can be frustrating to fall asleep and exhausting to try and get through the next day. Thankfully, understanding sleep patterns and how to improve your sleep hygiene can help.
Here are some practical tips you can use to get a better night’s sleep.
Best Tips to Improve Your Sleep Patterns
Set a Sleep Schedule
Many people believe they can get through the week on fewer than seven hours of sleep a night if they sleep in on the weekends. However, recovering sleep debt isn’t always so straightforward.
Catching up on missed sleep isn’t quite the same as getting enough sleep in the first place. A 2016 study revealed that it can take four days to recover from a single hour of lost sleep.
If you develop a sleep deficit, it can be hard to catch up! Setting a schedule and sticking to it helps your body get the rest it needs to function.
Make a Restful Environment
You want your bedroom to encourage sleep, which means creating an environment that helps you unwind and relax. The ideal sleeping environment is cool, dark, and quiet.
If possible, avoid screens that emit light before bed. Blue light affects your circadian rhythm and makes your brain think it’s daytime.
If it’s difficult to keep your room dark due to a bright street lamp or nearby building lights, consider getting room darkening blinds. Your room should also be quiet, though some people use sleep sound machines to help them catch some z’s.
Make sure you have a comfortable mattress and supportive pillow as well.
Lastly, keep your room cool. It’s more difficult to sleep in hot rooms, so you may need air conditioning or a fan to help you fall asleep.
Use Sleep Aids
You may need help falling asleep even if you keep your room cool and comfortable and avoid television and screens before bed. Melatonin supplements are commonly used by people looking for better sleep. Melatonin can help people fall asleep faster or help them if they have insomnia.
Many people also take CBD if they want to improve sleep quality. CBD has a relaxing effect, which is beneficial for those that have trouble getting to sleep. You might want to learn more about other cannabinoids, such as the difference between CBGa vs CBG, as you may find those useful.
Lavender can also help create a calming effect. Try using lavender scents or drinking lavender or chamomile tea before bed to help you relax.
Valerian root is another popular supplement people may take if they want to sleep better.
Improve Your Sleep Patterns
Setting a schedule and giving your body enough time to go through your sleep cycles can help you beat insomnia. Using the other tips in this article should help you to relax and unwind, putting your body in the right state for falling asleep.
Try different methods to see what benefits you the most and improves your sleep patterns.
Now that you know about the importance of sleep and how to improve it, you’re likely interested in finding similar articles. Learn more tips in our Health section!