{"id":110286,"date":"2020-11-25T08:25:59","date_gmt":"2020-11-25T13:25:59","guid":{"rendered":"https:\/\/wp.oviahealth.com\/guide\/110286\/5-small-changes-that-can-help-you-sleep-better-than-ever\/"},"modified":"2022-12-01T00:16:44","modified_gmt":"2022-12-01T05:16:44","slug":"5-small-changes-that-can-help-you-sleep-better-than-ever","status":"publish","type":"article","link":"https:\/\/www.oviahealth.com\/guide\/110286\/5-small-changes-that-can-help-you-sleep-better-than-ever\/","title":{"rendered":"Five small changes that can help you sleep better than ever"},"content":{"rendered":"\n

No one likes waking up tired, moving through the day sluggish, or taking forever to fall asleep. If this sounds familiar, you may want to rethink some of your bedtime habits. Here’s how to get into a healthier sleep routine. <\/p>\n\n\n\n

Consider these five changes for healthier sleep<\/h2>\n\n\n\n

Many of us don\u2019t have healthy bedtime routines or good sleep habits in place to ensure that we get the rest we need.<\/a> Luckily, there are simple changes that can help us doze off easily, sleep soundly, and wake up rested. Here are some good rules of thumb.<\/p>\n\n\n\n

1. Wind down<\/h3>\n\n\n\n

In the same way that little ones benefit from having an established bedtime routine, having a routine of your own can help tell your mind and body, \u201cHey, it\u2019s time for sleep!\u201d Whether your routine is sipping a warm cup of tea while reading a book, taking a hot bath or shower, or playing your favorite song while brushing your teeth, these little rituals can help guide you toward dreamland.<\/p>\n\n\n\n

2. Keep wake and sleep times regular<\/h3>\n\n\n\n

Sometimes life can get in the way of this, but if you can make a habit of generally waking up and going to bed at the same time every day, your body may be able to get back into a healthier sleep rhythm. And yes, this includes keeping sleep hours regular on weekends and avoiding late naps that might throw off your bedtime.<\/p>\n\n\n\n

3. Shut off screens<\/h3>\n\n\n\n

Who isn’t guilty of staring at a screen before bed? (You\u2019re reading this on a screen right now!) But it\u2019s no secret that screen time before bedtime is a big no-no. The type of short-wavelength blue light that screens emit, and the way these devices keep you mentally engaged, can keep your brain active when you should be winding down. <\/p>\n\n\n\n

Even if it\u2019s a hard habit to break, try switching your phone into a setting that shuts off blue light in the evening, turning it off before climbing into bed, or maybe even keeping it out of the bedroom entirely. Each of these choices can help to promote better and healthier sleep.<\/p>\n\n\n\n

4. Limit caffeine, alcohol, and big meals before bed<\/h3>\n\n\n\n

Often tempting, for sure, but all of these things can keep you awake when you should be snoozing.<\/p>\n\n\n\n

5. Establish bedroom boundaries<\/h3>\n\n\n\n

Use your bedroom only for sleep and sex. If you establish that you won\u2019t, for example, work on your laptop or watch TV in bed, it will help your body know that when you hit the sheets, it\u2019s time for either sleep or sex, but not to toss or turn or check your Twitter feed.<\/p>\n\n\n\n

Life may not always allow you to do all of these things all of the time, but if you can incorporate even some of these habits into your evenings, you’ll get higher quality sleep and wake up feeling rested. Who knows, maybe you’ll even become a morning person! <\/p>\n\n\n\n

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Read more<\/h3>\n\n\n\n