It’s well-established that healthy sleep habits can make a big difference in our physical and mental health. But for many, sleep can be elusive and a troubling percentage of people struggling to get the quality sleep they need in order to be at their best. Though there is a wide range of sleeping problems and causes, there are steps you can take to promote more restful sleep.

Here are 8 small but effective changes that can promote healthier sleep habits.

1. Stick to a sleep schedule.  Try to go to bed and wake up around the same, even on weekends. A sleep schedule helps regulate your body’s clock and could help you fall asleep faster and stay asleep longer.
2. Practice a relaxing bedtime routine. Whether it’s a hot bath, reading, or journaling, a relaxing activity right before bedtime can reduce stress and anxiety and signal to your body that it’s time to wind down and get ready for sleep.
3. Avoid late afternoon naps. A power nap may help you get through the day, but it can also make it difficult to fall asleep at bedtime. If you feel you fall asleep too late, try eliminating naps.
4. Exercise daily. Even light exercise like yoga or going for a walk can help with sleep. However, don’t forgo sleep in order to get that exercise in.
5. Evaluate your bedroom. Your sleep environment should be conducive to sleep. Keep your bedroom cool – between 65 and 68 degrees, free from any noise that can disturb your sleep, and free from any light or other distractions. Consider using blackout curtains, eye shades, ear plugs, white noise machines, and other devices.
6. Avoid drinking, smoke, and eating heavy meals in the evening. Alcohol, cigarettes, caffeine, and heavy or spicy meals can make it difficult to fall and stay asleep. If you can, avoid these sleep two to three hours before bedtime.
7. Avoid electronics before bed. Put away electronics shut as gaming devises, laptops, and smartphones an hour or so before bed. The particular type of light emanating from the screens of these devices activates the brain, making to difficult to settle down for the night.
8. Use your bed only for sleep. Avoid working or watching TV while in bed to strengthen the association between bed and sleep.

One of the biggest disruptors of sleep is a bedroom that is too cold or too warm. Fear not – C&D Cooling & Heating has you covered. We provide a complete package of heating & cooling services: new system design and installation, ongoing preventive maintenance, expert and timely repairs, not to mention indoor air quality solutions. Contact us today and start getting the quality sleep you’ve been dreaming of.