With spring around the corner, we’ll lose an hour of sleep with daylight savings, which occurs on March 14, 2021. It’s always difficult to lose that extra hour of rest and then have to get up in the dark again, when we were just getting used to the sunlight in the morning.
The last year has made it difficult to sleep soundly, so here are some tips to help you get some rest.
How to Create Conditions for a Good Night’s Sleep
Turn off the TV an hour before bedtime.
This can be a challenge when you’re sucked into your favorite show, or if you’re used to falling asleep with the TV on. If you watch television right up until bedtime, your brain will stay wired and awake longer than you’d like. It needs less stimulation in order to prepare you for sleep. You may fall asleep, but it’s likely you wake up several times per night.
Keep cooler temperatures.
Ever wake up sweating and then desperately throw off the covers? Our bodies naturally slow down and cool when we sleep. Keeping the temperature in your bedroom cooler will help you fall asleep and stay asleep. Consensus seems to be around 65 degrees but find what works best for you.
Avoid caffeine and alcohol before bed.
Most of us know that caffeine is a stimulant and can keep you up, but that glass of wine or beer before bed isn’t helping, either. When alcohol is processed by the liver, it becomes a stimulant. This is why you fall asleep after a nightcap but wake up later. Give yourself at least an hour before bedtime to finish your adult beverage.
Keep the room dark.
Blue light from your phone or television will stimulate the brain and potentially keep you up. Close the blinds and keep the lights off. Start turning lights down before you get into bed; this will trigger the brain to produce melatonin, your natural sleep hormone.
A good night’s sleep is important for your body to rest and regenerate. If you’ve recently been injured, getting decent sleep is important to your healing process. So turn off that TV, dim the lights, and crawl into that cool bed!