How you feel during your waking hours often hinges on how well you sleep. Similarly, the cure for daytime fatigue and sleep difficulties can often be found in your daily routine and lifestyle choices. Experiment with the following tips to find the ones that work best to improve your sleep and leave you feeling productive, mentally sharp, emotionally balanced, and full of energy all day long.
1. Cool your room
Did you know your internal body temperature is integral to regulating your biological body clock? When you’re falling asleep, your body temperature drops slightly, which some experts believe actually helps the process along, according to the Harvard Medical School. The National Sleep Foundation recommends a bedroom temperature of 60 to 67 degrees F for the most sleep-friendly conditions.
2. Try to force yourself to stay awake
Is there anything reverse psychology isn’t good for? In this case, it may alleviate excessive sleep anxiety. A small study conducted at the University of Glasgow found that sleep-onset insomniacs who were instructed to lay in bed and try to stay awake with their eyes open fell asleep quicker than participants told to fall asleep without this “paradoxical intention” (PI). Participants in the PI group fell asleep easier and showed less sleep performance anxiety.
3. Put on socks
When it comes to optimizing your temperature for sleep, the ideal balance is a cooler core and warmer extremities, says Professor Ancoli-Israel. One study revealed that wearing socks dilates your blood vessels and can help blood flow, leading to a more optimal temperature for snoozing.
4. Don’t get in bed until you actually feel sleepy
Trying to score some extra zzz’s by going to bed at 8 p.m. is a recipe for disaster. “If you aren’t sleepy, your body won’t settle down,” says Dr. Kennedy. And according to Professor Ancoli-Israel, your sleep will actually be worse the longer you stay in bed. “Eight hours of sleep is more efficient than nine to 10 hours in bed,” she says.
Read an entertaining or boring book. It helps to get your mind of worries and your to-do list. Stay away from stimulating or self-help books though; they rev up your brain.