Have you been having problems sleeping recently? If so, here are tips and tricks to follow so you can have better sleep.
Are you feeling a bit cranky lately? Or are you simply stressed? The solution for all these problems is better sleeping experience.
Think about all the things that have made it impossible for you to get a good night’s sleep- from daily pressures at work or family obligations, to unwanted problems such as relationship issues or medical condition. It is to no surprise that you can’t get quality sleep altogether.
Although it may be difficult to control all of these factors, you can still follow these habits to improve your overall sleep experience. Start with these easy-to-follow measures:
- Stick to a sleeping schedule
Go to bed and arise at the same time every day. This rule should also be followed during weekends and holidays. Having a consistent sleep schedule conditions the body to stick to a sleep-wake cycle that helps promote better sleep.
If you fail to achieve sleep in 15 minutes, better get up and do something that relaxes you. Go back to bed once you feel tired.
- Watch what you eat and drink
Never go to bed with an empty or full stomach. The discomfort that usually come with these conditions may keep you up all night. Limit the amount of fluid you drink before turning in so as to prevent disruptive middle-of-the-night trips to the bathroom.
Limit the intake of alcohol, caffeine, and nicotine before going to sleep. These ingredients have stimulating effects, thus it will take some time before their effects wear off, thus resulting in poor sleep quality. Alcohol may make you feel sleepy at first, but it will definitely rouse you in the middle of the night.
- Create a unique bedtime ritual
Do a relaxing activity each night to signal your body that it’s about to go to sleep. Activities that are considered relaxing include taking a warm shower or bath, reading a book, or listening to soothing music. Dim the lights so you can sleep faster. These activities are known to promote better sleep as it eases the transition between stages of wakefulness and drowsiness.
- Get comfy
Create an environment that is conducive to sleeping. Make your room cool, dark, and quite to induce sleep easily. Reinforcements that can help you sleep more comfortably are earplugs, room-darkening shades, and fans.
The mattress and pillows that you use are also known to contribute to a good sleep. Choose bedding that feels comfortable to you. If you share a bed, make sure that there is enough room for two. If you have children or pets sleeping beside you, try to set limits on how often they sleep with you.
- Limit nap times
Long daytime naps can affect your sleep at night. This is especially true if you are suffering from insomnia or poor sleep quality at night. If you need to nap during the day, limit naptime for up to 30 minutes, and make sure to do it in the afternoon.
If you work nightshift, you need to make an exception about daytime sleeping. To make your sleep more comfortable during daytime, make sure to keep your windows closed so sunlight does not enter the room.
- Exercise during daytime
Regular exercise is proven to improve sleep. This will help you sleep faster and enjoy deep sleep. Exercise earlier in the day and avoid working out close to sleeping time.
- Stress Management
When you have too much stuff on your place, you are likely to suffer sleeplessness. To help restore peace and calm, you need to know how to effectively manage stress. Always start with the basics, such as better organization, setting priorities, and organized task delegation. Gove yourself a break from time to time. Make time to talk to friends and family,