5 Tips For Better Sleep
How you feel while you are awake highly depends on how well you sleep. Similarly, the cure for the difficulties with sleep can be usually found in your daily routine.
Your bedtime habits, day-to-day lifestyle choices and sleep schedule can make a big difference to the quality of your sleep.
The pressure at work, unexpected challenges such as relationship issues or illnesses and family responsibilities can be the factor which interferes with a good night’s sleep.
It’s no wonder that a good night’s sleep is usually elusive. Maybe you cannot control every factor which interferes with your sleep, but you can adopt some habits that may ensure better sleep. The following five tips will help you optimize your sleep so you can be mentally sharp, productive, full of energy all day long and emotionally balanced.
1. Stick to a sleep schedule
One of the most important strategies for achieving a good sleep is getting in sync with the natural sleep-wake cycle of your body. keep a regular sleep schedule, go to bed and get up at exactly the same time every day, and you will feel more energized and refresh than if you sleep the same number of hours at different times.
Consistency is vitally important and this holds even if you alter you sleep schedule by only one or two hours. Set a regular bedtime, go to bed every night at the same time and choose a time when you normally feel tired. Wake up every day at the same time and if you are getting enough sleep you will wake up without an alarm. Nap in order to make up for lost sleep.
In case you didn’t have the regular number of sleep hours, try to make up for it with a daytime nap, rather than sleeping late. Fight after-dinner drowsiness if you find yourself getting sleepy before your regular bedtime. Get off the chair and do something stimulating to avoid falling asleep such as getting clothes ready for the next day, washing the dishes or calling a friend.
2. Watch out what you drink and eat
Don’t go to bed if you feel stuffed or hungry. The discomfort might keep you awake. Also, limit the intake of liquid before you go to bed in order to prevent disruptive tips to the toilet during the night. Alcohol, nicotine and caffeine also deserve caution. The stimulating effects of caffeine and nicotine take several hours to wear off and can wreak havoc on your quality of sleep. Even though alcohol makes you feel sleepy at first, in can disrupt your sleep during the night.
3. Create a bedtime ritual
You will sleep easier and more deeply if you make an effort to relay and unwind before you go to the bed. A bedtime routine sends a signal to your brain that it’s time to let go of the day’s stresses and wind down. Keep the noise down and eliminate nose such as city traffic, barking dogs or loud neighbors by masking it with recordings of soothing sound or a fan. Also, keep your room cool, because the temperature in your bedroom affects your sleep. Make sure you have a comfortable bed.
4. Limit daytime naps
Long naps during daytime can interfere with your nighttime sleep. This can especially happen if you are struggling with poor sleep or insomnia at night. Limit yourself to about 10 to 30 minutes of nap during the day, and make it during the midafternoon. If you work night shifts at work, you need to make an exception to the rules of your sleep during the daytime. In this case, make sure that coverings on windows are closed so that sunlight doesn’t interrupt with your daytime sleep.
5. Add physical activity in daily routine
Regular physical activity can insure a better sleep. It can help you to enjoy deeper sleep and fall into asleep faster. Also, timing is very important. Don’t exercise too close to bedtime, because you might have too much energy to fall asleep. Exercise earlier during the day, if you think this is an issue for you.