6 Proven Tips For A Better Night’s Sleep
Difficulties in getting a night’s sleep commonly known as sleep deprivation is a major concern in health matters.
Health experts recommend that a night’s sleep for adults should take about 6 to 8 hours.
If you are falling asleep for less than the recommended time, you risk attracting health effects on your body. Sleep deprivation has severe adverse effects on your body such as anxiety, depression, and headaches. Have you experienced a difficult night of turning and tossing in bed and waking up the following morning feeling tired? You need to take control and start enjoying your sleep. A good night’s sleep can be evaluated through its quality and quantity.
If you are having a sleep disorder, before taking over-the-counter medication, try the following useful tips for a better night’s sleep.
1. Get a Cozy Bed, Pillow, and Mattress
A poor choice of bedroom essentials may contribute to your lack of sleep during the night. Overused pillows and mattresses may also make you uncomfortable during sleep time and accelerate your sleep deprivation condition.
You need to get rid of old mattresses and pillows and invest in new ones in line with your preferences. Do not just purchase mattresses and pillows from any dealer that you find out there. Chances of buying low-quality mattresses and pillows are high with this approach. You need to look for Kakun pillows and experience a new look in your bedroom. Transform your bedroom with quality products and you will get that night sleep you have been missing for a long time.
2. Work Out During the Day
Exercising has been proven by experts to have a significant boost to your chances of falling asleep in bed fast at night. Working out activates melatonin which is a natural sleep hormone leading to quality sleep. You do not need to hit the gym for you to exercise. It is the simple things such as walking instead of using motor-vehicles, jogging, yoga, and other physical activities. Working out 1- 2 hours is discouraged since it may force your body to remain active during bedtime hours.
3. Keep Off Work From Your Bedroom
The bedroom is not an office for replying to emails and answering night phone calls. Avoid distractions and bring stressful work experiences to your bedroom. Ensure you complete your work in time during office hours to avoid taking work home to beat deadlines. Your bed should be reserved for sleeping only. You should also avoid using smartphones and computers before you sleep. Watching your favorite television show an hour to bedtime is also not important. You may be tempted to extend your entertainment needs to odd hours and lead to sleep deprivation.
4. Keep off Stimulants Before Going to Bed
Taking drinks with stimulants like caffeine two to three hours before your bedtime will affect your ability to fall asleep. Coffee, tea, and chocolate contain caffeine which makes individuals remain alert for extended periods. Stimulants should be taken during the day or 5- 6 hours before your bedtime. Avoid alcoholic beverages and a few hours of sleep. You also need to avoid taking other liquids before going to bed. Although health professionals emphasize taking lots of liquid for hydration, drinking a lot of liquids will affect your sleep quantity and quality by getting out in the middle of the night to urinate. Taking heavy meals in just a few minutes to sleep also results in poor quality sleep.
5. Take a Shower Before You Sleep
One of the best ways to keep your body refreshed before bedtime is taking a night shower or bath. A shower will help your body to get relaxed from a busy day’s activities and accelerate your chances of falling asleep fast. A night shower will also open blocked pores from sweat and aid in air circulation over your body. A lot of people who take a bath at night have quality sleep.
6. Ensure You Establish a Sleeping Schedule
If you have issues with sleeping, try to put into practice a consistent pattern of waking up in the morning and going to bed at night. A consistent and repeated pattern promotes quality sleep. The circadian rhythm of your body works on a set loop aligning itself from the time you wake up and the time you sleep. Irregular sleeping habits may interfere with the circadian rhythm and affect the working of the melatonin hormone. You should also avoid exposure to bright light in the evening since light also has a direct impact on a circadian rhythm during the night. Keep your bedroom lights dim to aid you in falling asleep fast.
Avoiding distractions, creating a peaceful bedroom environment, and having the right schedule before your bedtime will aid you in getting a night of good quality sleep. You should try these proven tactics and sleep like a baby.
