Ever wonder why some days you sleep like a baby and wake up feeling rested, then other days you toss and turn and wake up feeling so out of it that it feels like you’re still sleeping? For more consistent awesome nights of sleep, get in the habit of doing these four things every single day.
- Move it once and the rest of the day, too: This is probably one of the most important tips for getting a good night’s sleep: exercise every single day. Get up and move for at least 30 minutes. You don’t have to do a vigorous cardio workout every single day, but have a weekly plan laid out that involves four to five moderate to intense workouts and two days of low-impact exercise. Stick to morning or afternoon workouts, since working out at night can actually get you too jazzed up to fall asleep. Moving once isn’t enough, though. Make a point to stay active throughout the day, whether it’s using a standing desk at work, setting your alarm every hour to do some stretches at your desk, or taking your work phone call for a walk.
- Make this a habit: Sticking to a sleep schedule that’s the same every single day – even on weekends – is important for getting a good night’s rest. Set your alarm so you wake up at the same time every day. This will ensure that you’re tired at bedtime, which should also be at the same time every night. Make sure your sleep schedule offers seven to nine hours of sleep, so you won’t feel groggy in the morning or during the day.
- Close the kitchen: Even if you’re not trying to lose weight, having a cut-off time to stop eating for the night will ensure that your body has had enough time to digest before it’s time to lie down. Whether it’s dinner or a late-night snack, this should be about two to three hours before you hit the hay. And if you’re a coffee or caffeinated-tea drinker, stop sipping a few hours before bed. If you tend to toss and turn, avoid the glass of wine, too, since alcohol can lead to a disruptive night of sleep.
- Evoke calmness: It’s time to change the habit of scrolling endlessly through Instagram until you pass out and drop your phone to the floor. Studies show that the light that emits from screens stimulates the brain, making it harder for the body to unwind, relax, and fall asleep. Trade it for calming habits like taking a steamy shower by candlelight, sipping hot tea, or stretching out the body with some yoga.
Source: Pop Sugar