We have all experienced a bad night’s sleep and we all know the repercussions. You are usually unable to function optimally in the next day, leaving you feeling ill-tempered and unproductive. Unfortunately, there is nothing you can do to replace a bad night’s sleep and that’s why it is important to ensure you get a good one in the first place. However, for most individuals, if not all, this is easier than done. As such, we have created a comprehensive list of some of the best ways to improve your sleep. If you’re usually having nights of poor sleep for whatever reason, you may find these tips invaluable.
Change Your Sleep Schedule
Do you hit the hay at varying times every night? Do you find yourself sleeping at 12 or 1 am because you wanted to continue that interesting Netflix show? If this is you, then this is the first thing that you need to remedy. The body has an internal clock, meaning that it expects to sleep at a particular time every day. If you continue to disrupt it by sleeping at random times, your sleep is bound to suffer as a result.
To remedy this, create a sleep routine, where you go to bed at the same time and wake up at the same time. Your body will get used to this and you won’t have a hard time hitting the hay. However, it’s important that you do not break this routine even during the weekends as it can quickly undo all your hard work.
Pay Attention to Your Diet
We all love our daily dose of caffeine, and can easily keep you awake until morning. As such, it is important to make sure you don’t take coffee from late afternoon. However, that’s not the only thing to keep an eye on. Nicotine is ideally known to disrupt sleep. Avoid alcohol before going to sleep as it’s likely to wake you up later at night, even if it helps you drift off.
Don’t eat heavy meals before going to bed, particularly friend, fatty and spicy foods. They produce excess stomach acid which leads to bloating and heartburn. They ideally take longer to digest which causes stomach discomfort, thus disrupting your sleep.
Create a Bedtime Ritual
Doing the same tasks before going to bed can help you unwind. Chances are you already have a bedtime routine, but if you have been having a poor night’s sleep, it might be time to switch things up. Consider taking a warm shower or bath to help the muscles relax. Yoga, meditation or a few stretches are ideally great ways to relax and remove any tension from the day. However, avoid heavy exercising right before bedtime as it will only make you more active, thus affecting your sleep.
A few other things you can do include writing or reading. Just ensure you don’t use electronics as the blue light emitted tends to stimulate the brain, thus keeping you awake.
Make Your Bedroom Sleep Motivating
It’s hard to get a good night’s sleep if your room is not a space that induces relaxation. Your bedroom needs to be the best space for recharging and this implies ensuring it is quiet and dark enough to help you sleep throughout the night. Get black-out blinds and earplugs if your environment is particularly noisy. You may also consider introducing relaxing scents like lavender, bergamot or chamomile as they help induce sleep. Also, ensure that your bedroom is at a comfortable temperature to help you fall asleep faster.
Also, is your bed as comfortable as it was before? This could be the reason that you are having a hard time at night. A supportive, high-quality mattress is vital in getting a good night’s sleep. Find out the best mattress 2020. If your mattress is more than 8 years old, it’s high time you replaced it.
As we all know, exercise has a wide array of health benefits, including boosting your mental health. However, did you know that working out also plays a vital role in improving your sleep? According to research, physical activity increases sleep quality by 65%.
Working out also comes in handy by alleviating mental health issues. If the reason you can’t sleep properly at night is due to anxiety or stress, exercise helps alleviate the symptoms of these conditions, thus helping you sleep better.
So there you have it, a few handy tips that can help improve sleep and rest. Sleep is essential for your health and proper functioning during the day, and so, you may want to keep these tips in mind.