Top 6 Tips for a Better Nights SleepJune 24, 2021 2021-07-05 13:25
Top 6 Tips for a Better Nights Sleep
Top 6 Tips for a Better Nights Sleep
It’s no wonder that getting a quality nights sleep is sometimes elusive. With all the factors such as work stress, family responsibilities and unexpected challenges like illnesses affecting our lives it becomes harder to get a good night of restful slumber.
It’s time to start doing some work on your sleep habits. There are many factors that can make it difficult for you, but adopting these simple tips will help change the game as you know it.
1) Maintain Wake & Sleep Schedule
Eight hours of sleep is the maximum amount you should try to get every night. Sleeping for less than this can make it difficult to function during your day-to-day life, and may cause health issues such as weight gain or depression. The recommended amount of time a person should be in bed each night is eight hours at most, more than this could lead to other health problems like obesity or even depression!
Going to bed and waking up at the same time every day can help you sleep better. The difference in your schedule on weeknights and weekends should not be more than one hour, so that being consistent reinforces your body’s 24-hour cycle of sleeping.
If you can’t fall asleep, get out of bed and find something relaxing to do. Read a book or listen to calm music. Once your head hits the pillow again, close your eyes with confidence that this will do the trick.
2) Watch What You Eat & Drink
Avoid heavy or large meals within a couple of hours of bedtime. You might not be able to get your much-needed sleep if you are feeling uncomfortable because the food is too big and/or filling.
The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep. And even though alcohol might make you feel sleepy, it can disrupt sleep later in the night.
3) Create The Ideal Environment for Sleep
If you are having difficulty sleeping, it might be because of the lighting. Darken your room to create an environment that is cool and calm before bedtime with shades or a fan. Also avoid watching TV on screens in the hour before going to sleep as they emit bright light which can disrupt their natural circadian rhythms and make them more alert at night time.
Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep. Luckily for those who can’t seem to shut down at the end of the day there are simple ways that help promote more restful and rejuvenating sleep during one’s slumber time. Take some time on your own in order to do an activity you enjoy like reading a book by candlelight or making sure your room has good air quality through open windows and use scented candles if necessary!
4) Reduce Any Daytime Napping
We all know that sleep is important for our health, but it turns out daytime naps can actually do more harm than good. A short nap of up to 30 minutes might feel refreshing in the moment, but if you nap too late in the day your body will have trouble getting to sleep at night.
5) Get Regular Exercise
Regular physical activity can promote better sleep and help you feel more refreshed. Avoid being active too close to bedtime, however. Spending time outside every day might also be helpful; it’s been shown that exposure to natural light helps regulate your circadian rhythm which in turn promotes a healthy night’s sleep!
6) Address Any Worries or Concerns
Some people find that writing down their worries before bedtime can help them sleep better. Balancing your work and personal life will also go a long way in relieving stress, so try taking the time to organize yourself and prioritize tasks today. Meditation is another healthy technique for managing anxiety-related symptoms like insomnia or lack of concentration at school or work .
6) When to Seek Help
Sleep is important for your body to rejuvenate, and if you are not getting enough sleep then this can lead to long-term consequences such as weight gain. If you often have trouble sleeping or find yourself waking up during the night in a panic about something that didn’t happen yet, contact your doctor because they may be able to help identify any underlying causes of the issue like anemia which could cause lack of sleep.