6 Easy Tips to Sleep Better Everyday
So another night you have spent tossing and turning and then struggling to wake up in the morning and fighting all the day with fatigue. This is a routine for most of the insomniac out there. But fixing this is not a hard nut to crack.
In fact following some lifestyle changes you can achieve that sleep goal you were looking for a long time and feel refreshed in the morning as if you were reborn. This is not flattering at all.
While you may not have control over the factors that interfere with your sleep, just start implementing these below habits from today and you will see a big change.
1. Follow strict sleep schedule
A strict bedtime routine is one of the stepping stones to achieve your sleeping goals. Begin winding up your processes about an hour before you place your head on the pillow.
Try to sleep 7-8 hours and don’t forget to limit the difference at weekends to no more than one hour, otherwise, your body’s sleep-wake cycle will become weak. If you are unable to sleep within 20 minutes, try to do something relaxing such as reading, listening to music, etc.
2. Watch your eating and drinking
Avoid triggering your body by stopping intake of nicotine, caffeine items 4-6 hours before going to bed as effects of these stimulants take time to wear off. Also, don’t go to the bed hungry or full. Avoid large heavy meals at least 2 hours before bedtime.
3. Create Soothing Sleep Environment
Make your room ideal for your sleeping. This affects the quality of sleep to a greater extent. Soothing relaxing environment means the room should be dark and quiet as exposure to light might be disturbing. Many of us are habitual of watching tv at bedtime or scrolling through smartphones and tablets.
Avoid these light emitting stuffs for the sake of your sleep and start reading books or learn some other relaxing techniques.
4. Exercise regularly
Four five moderate exercise sessions in a week is an excellent way to counter insomnia. Moderate exercising in the daytime will tire your body, provides more energy and promote better sleep by reducing stress, improving digestion and balancing out hormones. However, exercising close to bedtime is not recommended at all.
5. Limit daytime naps
Many people take nap in the daytime and some use to sleep for a long time. It can simply interfere with your nighttime sleep. Limiting this to max 30 minutes and avoiding this late in the evening will be fine. However, people working on night shifts would be sleeping till late in the day to cover that sleep debt.
6. Take problems off your mind
People suffer from sleeping disorders because their mind is consistently occupied by worries and other things. So keep away your worries at bedtime for a more composed and contented sleep. You can also take stress management tips from experts.
Most of us face sleepless nights often but if it is becoming chronic, consult your doctor as sleep disorders can take a toll on your life.