Tips To Better Sleep At Night
Sleep is something that can either make or break your day. We are all familiar with the fact that health is wealth so we need good quality sleep. But today, we are all so busy that we don’t even have time to take the time to get quality sleep.
Tips to Better Sleep
A night of poor sleep has many adverse effects on our body such as bad digestion, increased risk of heart diseases, and obesity. To make our day productive and be focused on our work, a good sleep of at least 7-9 hours is a must. In this article, you will read about tips to better sleep.
Benefits of a Good Night’s Sleep
- Good digestion
- Low calories intake
- Reduces the risk of heart diseases
- Makes our day productive and keeps us happy
12 Tips For Better Sleep At Night
1. Enhance your bedroom environment
To get a night of good sleep, you need an environment that has minimal noise and no unnecessary lights popping out from devices such as alarm clocks and phones. Both can disturb your sleep especially those who sleep lightly.
You also need a good, peaceful, and relaxing vibe from your bedroom which can be done with a little bedroom prep.
2. Reduce the intake of caffeine late in the day
Caffeine is something that is consumed by more than half of the population of the U.S.A. As it optimizes our performance, makes us feel active, and keeps us focused but sometimes if it’s consumed later in the day it can make it hard for our brains to unwind for a good night’s sleep.
3. Avoid long naps during the day
This one may seem obvious but if you sleep for several hours throughout the day, you might not be able to fall asleep at night. Keep it to short naps throughout the day!
4. Avoid consuming alcohol
Sleep disorders are also caused by consuming alcohol. Consuming alcohol before going to bed may create trouble as it may awaken the person in the second half of the sleep and the person may not get back to sleep again.
5. Keep your sleep schedule consistent
Our body’s circadian rhythm makes it work on a set loop from sunrise to sunset. Having a consistent pattern of sleep may increase our sleep quality. Having irregular sleeping patterns and going to bed late makes our body used to it and which later puts us in trouble, as we are not able to sleep or wake up on time.
6. Lower the temperature of your bedroom
Bedroom temperature plays a major role in good sleep rather. For quality sleeping we need a low temperature as lowering the temperature makes it easy to release the sleep hormones and help us have a good sleep. Note: this of course is on a person-by-person basis.
7. Have your dinner early
While this also helps in your weight loss battle, it is said that eating late causes the natural release of melatonin and hormone disruption which is not good for quality sleep. Note: some specific foods taken before sleep may help.
8. Cam your mind
If you don’t have a relaxed mind you can’t sleep so relax your thoughts by taking a hot shower, listening to slow and soft music at a low volume, or reading a book. These all will help you in sleeping and relax you as well.
9. Get a quality mattress
One may not pay that much attention to these things but obviously, these create a difference, and having a comfortable mattress helps you fall and stay asleep. Having a bad mattress and pillow can also give you severe back pains so choose wisely and start changing your bedding every 5 to 8 years.
You can use pillow shams as it acts as support which helps your body to get relaxed and calm.
10. Workout but not before bed
Exercising daily is very important to keep yourself fit but it also plays a major role in getting good sleep. Exercising makes it easies for one to fall asleep. Research has shown that doing daily exercise can help one fall asleep in half the time and increases the quality of sleep by 55%.
11. Avoid liquids before bed
Gotta pee several times throughout the night? That kills your deep sleep! When we urine excessively and over a short time – this term is called Nocturia. Be sure to drink your fluids early in the evening and use the bathroom before sleeping to help avoid those urges.
12. Try comfy blankets
You will sleep like crap if you sleep on uncomfortable blankets, right? What about warm, cozy blankets? A throw is a small blanket that you can use to do just that and improve your sleep. These blankets are very beneficial as they are small in size and cozy which will make you feel safe and sound.
We all know the importance and benefits of quality sleeping, but it’s hard not to compromise. Try to get at least 7 to 9 hours of sleep daily. Use these tips to better sleep and get to sleep.