6 Tips to Help Get a Better Night's Sleep
At one point or another over the last couple of years, many of us could probably say that we have had trouble sleeping, or at least getting the best night of rest possible. From the stress of everything going on around us to daily normal items like work and family responsibilities, there are many things that can take a toll on our ability to get a good amount of rest.
Some of the factors that caused us to toss and turn at night are uncontrollable by any of our own efforts but you can employ some good habits to help get a more deep and peaceful sleep and in turn, help you to stay healthier and better enable you to face the day.
Here are six tips to help you build habits for a better night’s rest
Your diet is important
What you eat and drink can play a big role in how you will sleep at night. It is not a great idea to get into bed hungry and it is also not a good idea to roll into bed with an overly full stomach. You want to avoid very large meals shortly before you plan to go to sleep as the discomfort of overeating could keep you awake.
There are certain items that should be used sparingly or not at all as they can impact your sleep no matter. Caffeine should be used in moderation and with an awareness that it could take hours for the stimulation effects to wear off. Some people use alcohol to help them become drowsy but this can disrupt sleep later on in the night. Nicotine can have stimulating effects much in the way that caffeine does.
Limit nap time during the day
If you are someone that likes to take a quick snooze in the middle of the day to help you regenerate, you want to make sure that you limit yourself to 30 minutes or less if you are having trouble sleeping at night. A long daytime nap can interfere with the amount of sleep your body feels it needs at night.
Try to get more physical activity during the day
Making sure that your body is up and active as much as possible will help to wear you down and be better prepared for a good night’s sleep that could be much deeper than you are used to. If you work in a job that does not require much physical activity it is a good idea to use lunch and break times to get in some movement as well as use times before or after work to get in some exercise.
Many of us are aware that when we are overly concerned or very worried about something it can keep our brain active and unable to rest. But even just a little bit of stress earlier in the day that we feel we may have worked through can take an impact on our overall ability to get a good night’s rest.
Some simple stress management tactics like getting organized, setting priorities, delegating tasks, and even taking a few minutes to practice not thinking about what stresses us out can help with sleep at night.
Create a peaceful environment in your bedroom
You want to create a room that is ideal for optimal rest. Depending on your preferred temperature when sleeping this can mean keeping the room cool, dark, and quiet. If you’d prefer to be warm, of course, having a good number of blankets or keeping the room at the perfect temperature will help. You want to avoid using technology that emits light right before bed. Some people enjoy the use of a fan or other white noise as it can be comforting and help to distract and drown out other noises from the day or thoughts.
Other items can be helpful like comforting scents and high-quality linens on your bed as well as the right pillow and a great mattress.
Try to keep to a routine schedule
It is always best to set aside a proper number of hours for sleep. It is recommended that a healthy adult get at least seven hours of sleep every night. To help you do this it is a good idea to try and go to bed at the same time every day and limit any differences in your sleep schedule. If you would like to stay up later on weekends try to stick to no more than one-hour variation from your routine schedule. Being consistent with your schedule helps to reinforce your sleep-wake cycle in your body.
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