How to Sleep Better
More and more people are beginning to experience problems with sleeping. With time, this can have a big impact on their health. We all know how bad we feel after one restless night; just imagine experiencing that horrible feeling over and over again. The truth is that the quantity and quality of sleep significantly affect all the aspects of your everyday life. It is important to have a good night of sleep that will help you recover from the previous day and prepare you for all the excitement and hard work of the next one. You will not believe how quality and adequate sleep can have such a big impact on you during the next day. Just as your sleep affects your mood and behavior during the next day, it is also vice versa. If you have trouble sleeping, maybe you should look for the cause in the previous day. Your lifestyle, sleep schedule, and bedtime habits have an enormous impact on the quality of your sleep.
Fortunately, here you’ll find tips that will help you get a good night’s sleep. Implement these tactics and you will surely get high quality, comfortable and adequate rest every night.
- Keep a regular sleep schedule
Implementing body’s natural sleep-wake cycle will have an enormous impact on achieving good night’s sleep. Consistency is crucial, so once you have established routine try sticking to it as much as you can. That will help you to get a better quality sleep, and you’ll feel more refreshed and energized in the morning. Just try and you’ll be surprised by the results.
Set a regular bedtime. Make a decision about the time you’ll go to bed every night, and stick to it. Make things easier by choosing a time when you usually start to feel tired. It can be hard sticking to your bedtime every day, especially on weekends, but it is necessary if you want to change the quality of your sleep for the better. Trying to force sleep or giving yourself a hard time about it can make this process even harder. Don’t expect it to work immediately. If you haven’t fallen asleep within 15 minutes, stop forcing yourself. Do something relaxing and then go back to the bed when you start feeling tired. Your body and brain need some time to adjust.
Set a regular wake-up time. Having a regular wake-up time is just as important as maintaining a regular bedtime. Did you know that if you are getting enough sleep you should be waking up without an alarm? So if you are having problems waking up or need an alarm clock maybe you should change your bedtime.
Be careful about napping. Napping can be good and bad for you at the same time. If you are still feeling tired after waking up, you should always pick a nap instead of sleeping late. This will help you to stay on your natural sleep-wake cycle. Napping can help you to recharge during the day, but if you are having problems with insomnia, it can make things worse.
Create a bedtime ritual. Before going to bed, you should take an hour or two to make the transition from awake to asleep easier. The best way for this is by choosing some relaxing activities like taking a bath, reading a book, listening to soothing music, drinking tea and writing in a journal or even doing some exercises. Just try to avoid any stressful activities like doing work because that will only keep you awake. By doing the same thing each night you are telling your body that it’s time to relax and go to bed.
- Make your bedroom sleep friendly
You wouldn’t believe how important the perfect sleeping environment is. Follow these bits of advice to make sure your bedroom is the perfect, sleep-inducing environment,
Keep noise down. We all know that it’s not that easy to completely get rid of the noise, especially if you are living in a busy neighborhood. Luckily, there is a way you can put a stop to it. Invest in a fan, earplugs, white noise machine or CD with soothing music.
Keep your room cool. The temperature of a bedroom is an important factor you need to consider when creating a perfect environment as it can interfere with good quality sleep. Keep it around 65° F or 18° C for the best results.
Choose comfort. To get the good night’s sleep you bed needs to be comfortable. Make sure you have enough room to stretch and turn around, and that you are feeling comfortable. If you are having some back or neck problems after you wake up, you should probably try a different pillow or a mattress. Try mattresses with different levels of firmness and various types of pillows to discover which of them best suits you.
Your bed should be only for sleeping and sex. These are only two activities you should associate with your bed. If you are bringing your work to bed, your body won’t be able to recognize when it’s time to work and when to sleep.
Take technology out of the bedroom. Remove your laptop, TV, tablet and smartphone from your bedroom. These devices are emitting blue light that inhibits our body’s melatonin production, which is essential for us to fall asleep.
- Eat right and get regular exercise
Your eating and exercise habits have a huge impact of how well do you sleep. By taking care of these daytime aspects of your life, you are ensuring yourself a good night’s sleep.
Cut down on caffeine. Did you know that for some people caffeine can cause sleep problems up to ten or twelve hours after drinking it? If you want to solve your sleeping problems, you should consider reducing your daily dose of caffeine and eliminating it entirely after lunch.
No big meals at night. Dinnertime should be scheduled earlier in the evening so you would get to chance to digest your food. Always try to avoid heavy and big meals within two hours of bed because it might keep you up all night.
Avoid alcohol before bed. Even though sometimes alcohol might help you fall asleep faster, it also reduces your sleep quality. Keep away from it if you want to avoid waking you up later in the night.
Avoid drinking too many liquids. Drinking lots of fluids in the evening will probably keep you up as you might need to go to the bathroom during the night.
Quit smoking. Smoking can cause a lot of sleep problems. Not only that nicotine is a stimulant, which is keeping you up but you will also experience nicotine withdrawal during the night which will make it hard to stay asleep.