Poor sleep is a very common problem these days. If you bring it up in conversation, it seems like most people are struggling. We mean to do something about it and then we tend to get busy and not take the time to really change our sleep habits. Since our sleep affects everything we do, consider taking some time to make some real changes.
1 – Know when to say “NO” to caffeine
Caffeine should be cut off a minimum of 6 hours before bed but many people notice that they need to cut it off earlier. If you have insomnia, frequent night wakings, headaches, anxiety, start noticing the connection between your last coffee and how you sleep.
Caffeine in soda has been linked in an increase of symptoms of Obstructive Sleep Apnea (OSA). Consider switching your afternoon beverage of choice if this applies to you.
Some people are even sensitive to the caffeine in chocolate.
2 – Move your workout to earlier in the day
Working out is wonderful for your health and your mood. If you want to improve your sleep, make sure it is not within 3 hours of bed. When you exercise, your body releases adrenaline which interferes with sleep. Stretching is fine and can help you relax.
3 – Make a list
Before bed, after work, or in the early evening, make a list of things that you want to remember for the next day. Don’t overdo it. Make it reasonable. Then, when you go to be, you can relax.
New habits can take time to make and keep. If changing too many things at once feels overwhelming, make a list and change one thing each week to improve your sleep. In a month you will sleep better and in 2 months, you may be surprised at just how improved your rest is.