A good night sleep directly affects your mental and physical health including your overall wellbeing. Fall short on quality sleep, and you’ll begin to experience an imbalance in your productivity and energy. Meanwhile, many people are still doomed to a frequent toss and turn every night; struggling to have a good night rest.
There are solutions, however, and they include adopting habits that’ll have a profound impact on how well you sleep. Some of these tips include:
Have a strict sleep schedule and stick to it
Although doctors recommend that every adult should have at least seven hours of sleep daily, you may not need more than eight hours in bed to feel fine. Thus, it’s important that you set aside eight hours of sleep. Every day, make sure that you go to bed and wake up at the same time. You may want to relax the difference in your sleep schedule on weekends; that’s fine. Just make sure that the difference is not more than two hours. Keeping a consistent schedule is very important in reinforcing your body’s sleep-wake cycle.
If you’re finding it difficult to fall asleep within 10-15 minutes, leave your bedroom and find something relaxing to do; you could listen to music or read. As soon as you begin to feel tired, head straight to your bedroom.
Pay attention to what you eat or drink
While it’s inadvisable to go to bed hungry; don’t get stuffed as well. By all means, avoid taking heavy meals within a couple of hours before bedtime as the discomfort might keep you awake for long.
Caffeine, nicotine, and alcohol are always also responsible for the bed tosses too. The stimulating effects of these substances take long to wear off and can wreak havoc on your sleep. You may think that alcohol might make you feel sleepy, well it can also disrupt your sleep later in the night.
Have a restive environment
Is your room even ideal for sleeping? I mean, is it cool, quiet and dark? Too much exposure of light into your room could hinder you from getting quality sleep. Therefore, avoid using light-emitting screens before bedtime. To create an environment that induces smooth sleep, consider using room-darkening shades or a light therapy box.
Also, doing relaxing activities like taking a bath before bedtime might promote better sleep.
Exercise during the day
Did you know that regular exercise will let you feel less sleepy during the day and sleep better at night? Yes, it does. Regular exercise enhances the symptoms of insomnia which will, in turn, increase the time you spend in the restorative stages of sleep. While exercise speeds up metabolism and stimulates necessary hormones in your body, it’s not advisable that you work out close to your bedtime it can interfere with your sleep.
But if you must work out at night, let it be low-impact exercises like stretching or yoga and at least three hours before bedtime.
Always clear your head
Sometimes when you find yourself waking up night after or not be able to sleep at all, it’s usually caused by residual stress, worry, and anger from your day’s activities. If you’re always stressed at work, it’s important that you seek stress management. This will help you learn to manage your time effectively, handle stress and ultimately, have a good night sleep.
When you overwork your brain during the day, it’d be harder for you to unwind at night. During the day, try to set aside some time to unwind and ease yourself from some of the tasks at hand. When it’s time to sleep at night, your brain won’t constantly be seeking fresh stimulation.
Limit daytime naps
Long daytime naps will greatly affect your nighttime sleep – especially if you’ve been struggling with poor sleep quality at night. If taking a daytime nap is something you can’t do without, keep it as short as possible – say 30 minutes or less. Also, make sure that you take a nap during mid-afternoon.
Meanwhile, if you work night shifts, you may want to make an exception to this tip about daytime sleeping. In this case, however, keep your room conducive to allow for an interrupted daytime sleep.
Sleep on a comfortable mattress
Did you know that a comfortable mattress can positively impact the quality of your sleep? In fact, experts have linked the incessant toss and turn often complained about by people to the quality of their mattresses. The market is rife with so many types of beds and people often settle for sub-par mattresses which in turn affects their sleep at night. So, to have a good night sleep, take your time to find and buy the most comfortable mattress you can find in the market. Best Mattress Reviews gives valuable information that can help you.
Control your room temperature
Extreme room temperature will certainly disrupt your sleep or even prevent you from sleeping at all. Therefore, it’s important that you maintain a comfortable temperature in your bedroom. If the room is too cold, put on the heater. If the room seems to be too hot for you, put on the AC or even open the window to allow for fresh air. Also, try to avoid going to sleep while the TV or sound system is on.
Almost everyone has a sleepless night, albeit occasionally. However, if you’re always having an issue having a good night sleep, then I recommend that you strongly follow the tips highlighted in this piece.