You are not destined to toss and twist every night. Consider these tips for a night of better sleep, from fixing a sleep schedule to start a new physical activity in your regular routine.
You must think about all the important factors that can disturb your good night’s sleep like work stress, unexpected challenges in life, like illness, and family responsibilities. It is not surprising that quality of sleep is sometimes subtle.
While you might not be able to have control over the factors that disturb your sleep, you can adopt habits that will help you to get better sleep. Start following these tips.
- Follow a sleep schedule- Set aside eight hours for sleep. A healthy adult must sleep for at least seven hours. Most of the people do not require more than eight hours to attain this goal. Go to sleep and wake up at the same time daily. Try to restrict the difference in your sleep schedule on weekends to not more than an hour. Being consistent reinforces your body’s sleep and waking cycle. If you do not fall asleep within nearly 20 minutes, get out of your bedroom and do something that will relax you. Listen to soothing music or read. When tired, go back to bed.
- Focus on what you eat and drink- Do not go to bed hungry or too much full. It is recommended to avoid heavy meals within a couple of hours before going to bed. Your discomfort might not allow you to sleep. Caffeine, alcohol, and nicotine deserve caution. The stimulating effects of caffeine and nicotine take hours to wear off and can disturb your sleep. And even though alcohol might make you sleepy, it can disturb your sleep later.
- Relax in a restful environment- Create a room that is perfect for sleeping. Often, such room means dark, quiet, and cool. Exposure to light might make it difficult for you to sleep. You must avoid prolonged use of light-emitting screens before going to sleep. Using earplugs, room-darkening shades, fan or other devices that suits your needs can prove to be helpful. Practising meditation before bedtime like taking a bath or using some relaxation techniques might help you get better sleep.
- Restrict daytime naps- Long daytime naps can interfere with your night-time sleep. If you choose to sleep, do it for not more than 30 minutes. If you work during nights, you might need to sleep late during the day before work.
- Include physical activities in your regular routine- Daily physical activity can promote improved sleep. However, don’t be too active before bedtime. Spending your time outside regular might also be helpful.
- Manage your worries- Try to resolve your worries or problems before bedtime. Jot down what is on your mind and then keep it aside for tomorrow. Stress management might be helpful. Start with the basics, like getting organized, setting priorities, and delegating important tasks. Meditation can also ease anxiety.
- Know when to consult a doctor- Mostly everyone has an occasional sleepless night, but if you often have difficulty in sleeping, consult with your doctor. Recognizing and treating any underlying causes can help you get a better sleep that you deserve.