Easy Ways You Can Improve Your Sleep Score
A lot of people actually have a much lower sleep score than they think. Luckily, GoodNet has a list of ways you can improve your sleep score.
Stick to one sleep schedule every day
Everyday (yes including weekends) you should try to go to bed and wake up at the same time. Your body will notice even just an hour difference in the schedule if it is interrupted and this can throw off your circadian rhythm. If you go to bed and wake up at the same time everyday you have the best chance of getting amazing sleep and your circadian rhythm will stay synced. Waking at the same time everyday is more important than sleeping at the same time. So if you stay up past your normal bedtime on accident just make sure you keep your alarm set for the same time.
Change what you’re doing before bed
Many people do things like watching something on TV or scrolling through their phones before bed. While this can be a good way to destress, it’s not something that should be done before you sleep at night. Looking at screens, which produce blue light, throws off your body’s production of the sleep hormone melatonin. Instead of looking at these screens before bed you can try taking a warm shower, doing art, reading, or even meditation. All of these things help to promote relaxation and help with the body’s natural melatonin production.
Make sure your room has proper lighting
Lighting is important when it comes to maintaining a proper circadian rhythm. This is because the brain associates different types of light with sleep and being awake. If you want to improve your sleep score you can try having dim or red lights on at night before you sleep and letting in natural light in the morning. Make sure you let this natural light in as soon as you wake up in the morning for the best effects. If you wake up before the sun you can use a sun-rise lamp to mimic the morning sun.
