When you live in a city like Las Vegas, where people are up gambling and partying at all hours of the day and night, it can be quite difficult to get the right amount of sleep. Even if you aren’t affected by the city’s sleep-is-for-dead mindset, getting a good amount of restful sleep can be difficult. Whether you’re a go-getter or a homebody, sleep is pivotal. Below are a few tips to improve your sleep.
One of the most important things to do when you’re trying to get enough restful sleep is to exercise frequently. If you work out multiple times a week, you will be more tired when you go to sleep. Not only will exercising help you fall asleep, but you will also stay asleep more successfully. Of course, exercise is important to your entire life, but sleep is vital to your health and happiness. It is when your body restores itself. Exercise every day or every other day and you will see a large improvement in your sleep patterns.
Drink Less Caffeine
You should monitor your caffeine intake throughout the day. While you may be drinking too much coffee, tea, or energy drinks, it also depends when you’re drinking it. Some people can’t drink caffeine past a certain hour while others can drink it and go right to sleep. Regardless of whether you can sleep after drinking caffeine, it will affect the quality of your rest. If you find yourself having trouble sleeping deeply or are waking up every hour, stop drinking so much caffeine and you will see a difference in how you sleep and feel when you wake up.
Test your Hormones
Sometimes the success of your night’s sleep depends on the levels of specific hormones. Creatinine, melatonin, cortisone, and cortisol all affect the quality of your sleep. Elevated cortisol levels, the hormone related to stress, will keep you up. Deficiencies of melatonin will make it difficult for you to fall asleep. One way to figure out if you are having fluctuating hormone levels that make it hard for you to sleep is to test your hormones and take supplements if you need to increase their levels. The most common method is to take melatonin.
Mind Light Exposure
Particularly relevant in Las Vegas, you should both get enough light exposure during the day and cap it before bed. If you don’t get enough light in the day, you may not feel ready for bed. A study showed that two hours of exposure to bright during the day increased sleep by two hours and improved its efficiency by 80 percent. Similarly, if you are taking in bright lights before bed, your mind will take a while to adjust. Your pupils take a while to dilate fully, which makes it pertinent because you want your eyes to be relaxed before bed. Close the curtains, turn off bright lights, and stop using your phone a while before you plan to sleep.
Whether it’s the time you go to bed or get up, consistency is vital to getting the best amount of sleep. This also goes for the rest of your life. Drinking caffeine in the morning and only in the morning. Stop using your phone 30 minutes before you go to bed. Try not to eat too late, which will keep you up longer. Take a shower at a specific time before you go to sleep. Read a book every night if you like to read. This is a better way to consistently relax the mind. Avoid TV. If you emphasize consistent habits, you will be able to sleep better.
These are just five tips to help you sleep better. If you do your best to exercise, drink less caffeine, monitor your hormone levels, mind light exposure, and emphasize consistency in your life you should be able to get more restful sleep. After you’ve tried all of this and you still can’t sleep well, consult a sleep specialist who may be able to help you find out what is going on. When you’re trying your best, most people will be able to get better, healthier, and more restful sleep.