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Is your sleep schedule off? Do you find yourself waking up after a few hours of sleep? This is common for many people but especially people who work from home. Around 70% of at-home workers are thought to experience sleep disruption.
It is essential to know the many factors that can influence the quality of your sleep. You might be eating too close before bed or watching television before trying to fall asleep. Being aware of these factors can help you improve the quality of your sleep. From changing your diet to reducing the amount of blue light you’re exposed to in the evening, there are many ways to help you get better sleep. Here are five simple steps for improving your sleep.
Track your sleeping patterns
One of the first things you can do for better sleep is track your sleeping patterns. Knowing how long you’re sleeping and what time of day you’re the most tired will help you understand your body’s needs. Remember to take note of how many hours of sleep you need, as well as when you need it. Use apps or smartwatches to help you gain a deeper insight into your sleeping patterns.
Change your bed and bedroom.
Did you know that your bed and bedroom can have a significant impact on the quality of your sleep? Your bed should be comfortable, with no excess pillows or blankets. You want to make sure there is enough room for your body to stretch out, but not too much space so that you won’t feel like you’re falling off the bed. This can greatly improve your chances of getting restorative sleep.
If you work from your bedroom, or your office is your bedroom, then you need to draw distinct distinctions between your sleeping and working space, so your body still associates your bed with sleep. Try to avoid working from your bed for long periods or closer to bedtime if you can help it.
Limit electronic use before bed
Do you find yourself scrolling through your phone or watching television before going to bed? It’s essential to reduce these activities as they can keep you awake. By limiting your use of electronics, you’re reducing the amount of blue light you’re exposed to. Blue light is natural during the day, but it suppresses melatonin, making it hard for us to fall asleep at night. By reducing your electronic use before bed, you’ll be able to sleep better and be more productive the next day.
Set a sleep schedule
Setting a sleep schedule can help you improve the quality of your sleep. This is important because the body likes to have a routine. If you get into a rhythm, it’s easier for you to fall asleep at night and wake up in the morning. Try creating a schedule to go to bed every night at 10 pm and wake up at 7 am.
Exercise during the day
One of the best things you can do for your sleep is exercise during the day. Exercise will not only help you get better sleep but it’s also been shown to reduce stress and improve mood.
Exercise stimulates endorphins which can help you relax before bedtime. So if you want to feel more relaxed before going to bed, try exercising as a way to improve your sleep.