Tips to Create a Healthy Sleeping Schedule

 

A good night’s sleep is crucial for our physical and mental well-being. Unfortunately, many of us don’t get enough shut-eye. 1 in 3 Americans doesn’t get the recommended 7-9 hours of sleep per night, according to the Centers for Disease Control and Prevention (CDC). Lack of sleep can lead to serious health problems like obesity, heart disease, diabetes, and depression. Thankfully, you can take a few simple steps to create a healthy sleeping schedule.

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Create a Schedule and Stick to It

One of the best ways to ensure you’re getting enough sleep is to go to bed and wake up at the same time every day—even on weekends. This may be easier said than done, but trying your best to stick to a schedule is essential. Our bodies operate on an internal clock known as the circadian rhythm, which helps regulate when we feel sleepy and awake. When we disrupt our circadian rhythm by staying up late and sleeping in, it can be more challenging to fall asleep and stay asleep through the night.

Cut Out Caffeine Late in the Day

If you want to set up a healthy sleeping schedule, you need to cut out caffeine late in the day. Caffeine is a stimulant that can keep us awake and energetic for hours after consuming it. So if you drink coffee or tea in the afternoon or evening, it’s likely that you’ll have trouble falling asleep at night. To avoid this, try to limit your caffeine intake to mornings only.

Create a Relaxing Bedtime Routine

Creating a relaxing bedtime routine can help signal to your body that it’s time for sleep. This may include taking a warm bath or shower, reading a book, or stretching before bed. Once you’re in bed, avoid looking at screens—that means no TV, phone, or laptop. The blue light emitted by screens can trick our brains into thinking it’s still daylight outside and make it harder to fall asleep.

Consider Natural Supplements

If you still have trouble falling asleep, consider using natural supplements like melatonin or CBD. Melatonin is a hormone naturally produced in our bodies that helps regulate sleep cycles. At the same time, Cannabis Clinic products can effectively reduce anxiety and pain, which can help improve sleep quality. But, of course, natural supplements should always be used under the advice of your healthcare provider.

Make Sure Your Bedroom Has A Calm Effect On You

Finally, make sure your bedroom is a restful place. The environment of your bedroom can have a significant impact on how well you sleep. Keep it dark and at a comfortable temperature, use blackout curtains if necessary and invest in noise-canceling headphones or a white noise machine if there’s too much noise outside. Also, ensure that your bedroom is free of distractions like TVs and phones so you can focus on getting a good night’s sleep.

There are many benefits to getting enough sleep—including improved mood, decreased stress levels, and better concentration and memory abilities—so it’s essential to do what we can to create a healthy sleeping schedule. Luckily, there are some easy steps we can take to make sure we get that much-needed Zzzs. So put down your phone, power off the TV, and prepare for a good night’s rest!

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