How to Get a Good Night Sleep
There are so many things that can be done to get a good sleep at night. These tips are considered to be simple, ranging from setting a sleep schedule to incorporating physical activity into your daily routine.
It is also essential to take into consideration some factors that can affect a good night's sleep. These factors can include stress at work and family responsibilities and also unexpected challenges like illness. Not surprisingly, sleep quality is sometimes elusive.
Although you cannot control the factors that interfere with your sleep, the good news is that you can adopt habits that promote better sleep.
Below are 5 simple tips you can adopt to get a good night’s sleep.
1. Adhere to a sleep schedule
When setting a sleep pattern, it is recommended that you set aside no more than eight hours of sleep. The recommended amount of sleep for a healthy adult is at least seven hours. A lot of individuals do not need more than eight hours in bed to reach this goal.
The secret is that you need to go to bed and get up at the same time on a daily basis. It is also important that you reduce the difference in sleep schedule on weeknights and weekends. Consistency with your sleep schedule will enhance your body's sleep-wake cycle.
In the event that you have failed to fall asleep after about 20 minutes, leave your bedroom and engage in something relaxing. You can get some novels to read, or listen to soothing music. Go back to bed when you are tired. Repeat as needed.
2. Monitor what goes into your mouth; foods and drinks
Avoid going to bed with an empty stomach. In addition to this, do not go to bed with your stomach stocked with heavy or large meals. This can result in discomfort, keeping you awake when it’s time to sleep.
It is also important that you take in moderation; nicotine, caffeine and alcohol. The stimulating effects of nicotine and caffeine last more than hours before they disappear, and because of this, they can affect your quality sleep. While alcohol can make you sleepy, but at the same time it can disrupt your sleep later in the night;
3. Create a relaxing environment
Setting up an ideal room is one of the secrets to having a good night sleep. An ideal room means a room that is cool, dark and calm. Exposure to light can make it difficult to sleep. Avoid prolonged use of light displays immediately before going to bed. Devices such as room-darkening shades, earplugs, and a fan among others can also be used to create an environment that suits your needs. Engaging in soothing activities before bedtime, such as bathing or using relaxation techniques, can promote better sleep.
4. Reduce daytime sleep
Sleeping for long hours during the day can interfere with your nighttime sleep. In the event that you have decided to sleep during the day, make sure that it does not go beyond 30 minutes and avoid doing so late in the day. However, if you are on night duty at work, you may need to sleep late in the day before work to help you eliminate debt from sleep.
5. Incorporate physical activity into your daily routine
Engage in regular physical activity as they can enhance better sleep. Avoid being too active at bedtime. Spending time outside each day can also be helpful.
If you can't get a good night sleep with our advice, then you can get some serious help for you sleeping problem: