If you’re trying to get more restful sleep, you’ll probably need to make some changes to the way you sleep. Building sleep hygiene is one of the most important parts of this. There are a number of actions you probably do that can make it difficult to get the sleep you need. Even if you’re sleeping eight hours every night, if you feel tired and restless, you should still start building good sleep hygiene. There’s a substantial chance that you’re actually not getting good sleep, regardless of how long you spend in bed. Build that hygiene by following these tips.
Go to Bed at the Same Time Every Night
One of the absolute most important things you can do to preserve sleep hygiene is do your best to go to bed at the same time every night, regardless of whether it’s a weekday or weekend. You want your body to fall into a pattern, and by always going to bed at the same time, you’ll start training your brain into recognizing that it’s time to go to bed when that time rolls around.
Obviously, this rule is a little flexible — you don’t have to refuse to hang out with friends because you wouldn’t get to bed on time. But try your best to build it as a habit as frequently as possible, especially in the first month or two of building that habit.
Wake Up as Naturally as Possible
Alarm clocks just aren’t a natural way to wake up, and your body knows it. Being suddenly jolted out of sleep by a blaring alarm clock isn’t just annoying; it damages your sleep-wake cycle and can leave you with a feeling of fatigue that follows you throughout your whole day. If you have to get up at a certain time of day, consider alarms that slowly get louder over a period of a few minutes, or ones that work by turning on a light.
Pay Attention to Sleep Cycles
One sleep cycle is the amount of time it takes to get through all five stages of sleep — light sleep, deep sleep preparation, deep sleep, delta wave sleep, and REM sleep. For most people, this takes around 90 minutes, but it can vary for a number of reasons — you can track your sleep cycles yourself using smartphone apps. Waking up between sleep cycles is the best way to stay alert throughout the day, so try to sleep by those 90-minute chunks of time.
Only Use Your Bed to Sleep
This is another thing that is essential for sleep hygiene. Don’t sit in bed and work, read books, or play on your phone. If you’re going to do any of those things before bed, do it in another room. Only lay down when it’s actually time to go to sleep. That way, your brain will start associating your bed with sleep, and you’ll actually become tired when you lay down at night.
Make Your Bedroom Safe
Obviously, your bedroom should be physically safe, but you need it to stretch further than that; it should feel safe for you. That may mean hanging up pictures that make you feel comfortable, repainting the walls to a happier color, or even just getting a nicer bedspread. Whatever it is, you should feel happy when you get into bed, and achieving that is very important for a good night’s sleep.
Take Sleep Supplements at the Right Time
When you take sleep supplements, you shouldn’t just take them and immediately lie down to go to bed. You need to take most supplements between half an hour and an hour before sleeping. When taking Charlotte’s Web CBD for sleep gummies, make sure you take them about 30 minutes before bedtime. This can also become part of your habit structure around bedtime, which will make your brain more tired when it’s time to sleep.
Conclusion
Sleep hygiene is potentially the most important thing to pay attention to when you’re trying to fix fatigue. By improving your sleep hygiene, you’ll also improve the quality of your sleep, which will leave you feeling more rested, less stressed, and better about yourself as a whole. Make sure you’re taking Charlotte’s Web CBD for sleep gummies correctly to get the most out of them. With better sleep hygiene and the right supplements, you can feel better rested and get more done.
