Turn Down The Temperature
Studies show that sleeping in a cool room will significantly improve your sleeping patterns. In fact, a survey completed in 2017 found that people tend to have the most problems sleeping during the hotter summer months out of the year.
The ideal room temperature for a good night’s sleep is 65°F; If this temperature is too cool or too warm for your liking, it won’t hurt to adjust this temperature for your comfort.
Stay Away From Your Phone
Your phone produces what’s known as blue light. Blue light is the light that LED screens produce, and this light disrupts your brain’s release of melatonin.
Melatonin the hormone that’s responsible for your controlling your sleep-wake cycle(Circadian Rhythm).
Instead of using your phone before bed, read a book instead. Reading reduces stress, improves sleep quality, and is great for mental health.
Close The Blinds And Turn Of The TV
The darker the room is, the better.
Melatonin is released when your environment is dark. So if you’re someone that likes to sleep with the television on, turning it off will help you fall asleep faster, and will help you stay asleep.
Even the light from outside could effect some people’s sleep cycles, so the best bet is for you to close your blinds as well to keep any and all light out of your room while you sleep.
Light exercises such as stretching, walking, or swimming before bed can actually help you fall asleep faster.
Focusing your attention on a light exercise helps to get your mind focused on your body, rather than the stressors from your day that may be keeping you awake.
Light exercises also help to relieve muscle tension, helping your body relax into a sleep-ready state.
If all else fails, there are over-the-counter melatonin supplements that are non-addictive, that can assist you into a good night’s sleep. You can mind melatonin supplements all grocery stores, and all pharmacies.
These supplements should only be used on occasion. According to the National Center for Complementary and Integrative Health, these supplements could possibly produce mild side effects if taken on a daily basis for an extended period of time.