Light Sleeper? Use These Tips to Sleep Through the Night
Being a light sleeper is a problem that affects millions of people around the world. Light sleepers can have trouble falling asleep or just staying asleep. If that sounds like you, then don’t worry as we’ve put together some handy tips to help you sleep through the night.
Your Bedroom Should Be A Place for Sleep and Nothing Else
You shouldn’t do things in your bedroom that aren’t sleeping, or otherwise directly related to sleep. Your bedroom shouldn’t be used for watching TV, eating, and especially not for working in bed. If you can cut down on doing that, then your subconscious will get the message that being in bed means it’s time that you got some sleep.
Studies show that getting plenty of exercise during the day results in having a better sleep at night. The effects also work for evening exercises. If you are having problems getting to sleep, then you should consider having an evening walk to tire yourself out.
Get a Routine
Putting together a bedroom routine – and sticking to it – drastically improves your chances of getting to sleep at night. The routine doesn’t even need to be all that complicated. It can be as simple as ensuring that the doors are all locked, brushing your teeth, turning off the lights, and setting an alarm ready for tomorrow. What’s important is that you follow the steps in the exact same order every time, and always do each and every step in the routine. This conditions your brain to prepare for sleep. Getting to bed at the same time consistently can also help a lot.
Getting rid of potential sensory distractions and removing them from your room helps you to stay asleep all throughout the night. One way to get rid of light distractions is to invest in a sleep mask. Earplugs are a good idea for dealing with unwanted noise, but just beware that they can also stop you from hearing the alarm in the morning. That’s an entirely different problem you’ll have to deal with. Light sleepers have found a lot of benefit in using white noise machines. These white noise machines drown out unwanted background noise, so you have an easier time getting to sleep, but you’ll still be able to hear your alarm when it goes off. There are even some alarm clocks that have white noise features built in to give you two devices in one.
Put Your Phone Away
There are plenty of problems associated with using your phone in bed. It’s the fastest way to ensure you don’t sleep soundly. Research has shown that the bright light of a phone prevents the release of melatonin, the sleep hormone. Using phones and tablets in bed can make it harder for you to fall asleep. The delay can last for up to an hour. Long-term phone usage in bed messes with your internal body clock more. You should avoid using electronic devices for up to half an hour before trying to sleep. If you need to do something at night, then you can read a book. It won’t do nearly as much damage to your sleep schedule.
Avoid Having Caffeine After 5 PM
Caffeine is a great way to wake up in the morning. It makes you more alert and ready to tackle the day. The problem is that it’s not much use at night. It can completely disrupt your sleep and make it impossible to sleep. Depending on how sensitive you are to caffeine, you might want to consider completely cutting it out of your diet. At the very least, you should avoid having caffeine after 5 PM. If that isn’t enough for you, take it back another hour. Stop having caffeine after 4 PM, then 3 PM, and so on until you find the sweet spot for you.
Avoid Eating At Night
Eating food too late in the evening can have a serious detrimental effect on your sleep. The problem is exacerbated for light sleepers in particular. Once you eat something, your body gets to work on converting it into energy and processing it. It’s not like you’ll be burning off that energy while lying in bed, so it’s going to keep you up and awake instead.
Have a Sleep Test
If you still have trouble sleeping, then your best bet is to take a sleep study performed by a doctor. This may involve having to sleep under observation, but it is the best way to diagnose any potential sleep problems you might have. Knowing of an underlying condition is the first step in treating it to give you the restful nights’ sleep you need – and deserve to have.