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INFOGRAPHICS • Katrina Kirsch • JUN 1, 2018

Rise and Shine

8 Tips For Starting Your Day Off On The Right Foot

You’re having trouble sleeping at night and you’re not sure why. You toss and you turn but your mind and body won’t turn off. The later into the night it gets, the more frustrated you become at the lack of sleep you’re getting. Well, believe it or not what you did during the day may have affected the sleep you’re getting now. Here are 8 tips for starting your day off on the right foot so that you can sleep better at night.

Increase Sunlight Exposure During the Day

Did you know... Your body has a natural clock called the circadian rhythm. Circadian rhythm tells your body when to wake up and when it’s time to go to sleep.

Increased exposure to sunlight during the day helps your body know that it’s day time. This will give you more energy throughout the day as your body helps you stay energized and ready for whatever comes.

Increased sunlight exposure during the day is a great way to get better sleep at night. In fact, the time it took people with insomnia to fall asleep was reduced by 83% when their sunlight exposure was increased.

Reduce Blue Light Exposure in the Evening

Just as increased sunlight during the day is important for sleep, less light exposure in the evening is just as important.

Too much blue light in the evening will mess up your natural circadian rhythm. Screens are usually the culprit to too much blue light in the evening.

If you’re having trouble sleeping, try limiting your screen time before bed. Or download an app that blocks out blue light.

Don’t Drink Caffeine Late in the Day

We’ve all been there. You have a test tomorrow and you’re cramming all the information in your head all night long. Of course, there will be some caffeine intake to help you make it through the night.

Just don’t make a habit out of it.

Caffeine is a stimulant and can prevent your body from relaxing enough to fall asleep at night. If you need caffeine before bed, take it in small doses.

If you’re a big caffeine drinker during the day, do your best not to have caffeine after 4 pm so that it will wear off by bedtime.

Don’t Take a Long Nap

Get this: Naps can be beneficial for more productivity during the day. However, that’s limited to short naps no longer than 30 minutes.

Long naps can actually make you sleepier throughout the day than if you didn’t take a nap at all. Too much sleep during the day will affect your sleep at night as well.

If you find yourself dwindling and need some rest, try not to take a nap longer than 30 minutes so that you’ll still be able to have a good night’s rest.

Exercise During the Day

Here’s something cool: Exercise is one of the best science-backed ways to improve your quality of sleep. In people with insomnia, exercise had just as many or more benefits than taking drugs. That’s a powerful tool in your toolbelt!

Exercise during the day also reduced the amount of time it took to fall asleep by 55%. Physical exercise during the day helps you become more fatigued and tired by the time it’s time for bed. However, exercise too close to bedtime will get your heart pumping and make it harder to fall asleep.

Try Relaxation

Relaxation can take many forms: Reading a book, meditation, listening to relaxing music, or deep breathing are all forms of relaxation.

These forms of relaxation throughout the day or before you go to bed will help you have a deeper sleep. Relaxation helps reduce stress which, in turn, helps you sleep better.

If one form of relaxation doesn’t work for you, try another one until you find something that helps.

Improve Your Comfort

Do you wake up with a sore back? Your mattress may have something to do with it. A new mattress can reduce back pain by 57%. Consider buying a new mattress or pillows to improve your quality of sleep.

This is one of the quickest ways to help your sleep, although it’s also one of the most expensive ways.

Take a Hot Shower or Bath

A hot shower or bath is a great way to unwind after a long day.

Most people try to take a shower about 90 minutes before bed to give themselves enough time to get ready for bed and to relax as much as they can.

Try to meditate while you’re in the shower and get rid of the day’s stress or anxiety. This will help you fall asleep quicker and have a better quality of sleep.

Facts and Statistics About Insomnia

Do you have trouble sleeping at night? You’re in good company. About 60 million Americans suffer from insomnia. With women being twice as likely to have insomnia as men.

You can reduce your likeliness to get insomnia by having a regular wake time and trying to drown out street noises. People that live in bigger cities are more likely to have insomnia.

The best way to reduce your insomnia is to get more sunlight during the day as that can reduce the amount of time it takes to fall asleep by 83%.

The Bottom Line

You don’t need to toss and turn all night waiting to fall asleep.

Try some of these tips during the day and see what happens when you go to fall asleep. You might just find something that works like magic.

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