Be in Tune With Your Circadian Rhythm to Be More Upbeat
The first step in your quest for better night sleeps is to get in sync with your circadian rhythm – your natural sleep-wake cycle. A good way to do that is to have a regular sleeping pattern. This does not only mean to sleep the same number of hours every night but, most importantly, to go to bed and to wake up roughly at the same time every day. You should choose a time when you naturally feel tired and try to stick to that bedtime (even at weekends!). If you are getting enough sleep, you should wake up naturally. If you need an alarm clock, you should consider setting an earlier bedtime. You may feel that this is constrictive, but think of all the great things you'll be able to do with your newfound energy!
Get More Light – Get More Sleep
Another way to regulate your circadian rhythm is to boost your production of melatonin, a light-dependant hormone secreted in the brain by the pineal gland. Melatonin plays a role in the system that regulates your sleep-wake cycle by causing drowsiness and by lowering your body temperature at night, when it's darker. To get your shot of melatonin when you need it, you should make sure to get enough light exposure during the day, and minimise light exposure at night. This does not only mean to turn off the lights when you go to bed, but to turn off your TV, computer, and all backlit devices a few hours before going to bed.
Get the Right Mattress and Pillow
A well-regulated circadian rhythm is of little use if your mattress and pillow set prevents you from falling asleep or leaves in pain every morning! If you toss and turn and don't seem to be able to find a comfortable position when in bed, you should probably consider investing in a new mattress and pillow set. If you decide to do so, make sure to pick one that provides you with the support you need, and that is adapted to the way you sleep – on your side, back, or front… or with a partner that's half, or twice, you size!
Make your life sleep-friendly
To have better night sleeps, you should not only work on your bedtime routine but, most importantly, on your daytime eating and exercising habits. Of particular importance is what you eat and drink in the few hours leading up to your bedtime. Ideally, your evenings should be clear of caffeine and alcohol, and you should avoid large meals at night. Exercising during the day also plays a positive role in how well – and how deeply – you sleep. Training at night, however, has the reverse effect. It stimulates your body and raises its temperature, thus preventing you from falling asleep. Hitting the pavement for your daily 10k at 11pm might not be the best thing to do if your trying to have better night sleeps!