Contrary to what a fast paced lifestyle has led us to believe, a good night’s sleep isn’t a luxury only few can afford. Here are some simple tips for a better sleep.
There are multiple factors that can interfere with a good night’s sleep— from family matters, work responsibilities to unexpected challenges, such as illnesses and other stressors, quality sleep is sometimes elusive.
While factors that interfere with your sleep can’t always be controlled, you can adopt habits that encourage better sleep. Start with these simple tips.
1. Follow a Night Routine
A sleep schedule goes a long way. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don’t need more than eight hours in bed to achieve this goal. So, set aside eight hours in a day to sleep.
If you find difficulty in sleeping, and are unable to do so in the first twenty minutes, leave your bed and indulge in doing something relaxing, till you’re tired. In a more regular scope, you must try to go to bed and wake up at the same time every day. Limit the difference in your sleep schedule on weeknights and weekends to no more than one hour. Being consistent reinforces your body’s sleep-wake cycle.
2. Monitor your intake of food
Eating late keeps the digestive system busy and interferes with one’s sleep. Make sure you’re adequately hydrated before you call it a day. In addition, avoid having big meals right before bedtime. Feeling stuffed/ discomforted would only make it harder for you to fall asleep.
Nicotine, caffeine and alcohol should be paid attention to, too. The mental stimulation from nicotine and caffeine takes hours to wear off and can wreak havoc on quality sleep. And even though alcohol might make you feel sleepy, it can disrupt your sleep cycle later at night.
3. Create a Corner
The space that you sleep in should be made ideal for sleeping. A perfect space would be cool, dark and quiet. Light Exposure usually makes it more challenging to fall asleep. As an extension to keeping the room dark it would be a huge plus to make it a screen free space. Light emitting screens keep you mentally active for a longer time therefore delaying much needed rest.
Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep.
4. Take daytime naps only as required
Understand your body clock. Cater to its needs once you learn to pick up on the signals your body gives out. Once on a schedule, daytime naps are only required to recharge and make you feel refreshed. Longer naps, however, make you feel lethargic and can interfere with nighttime sleep.
If you work nights, however, you might need to nap late in the day before work, to help make up your sleep debt.
Routine physical activity is much needed in all aspects of life. It greatly helps with securing a good night’s sleep. Morning walks or an evening stroll goes a long way in helping you sleep.
Spending time outside every day might be helpful, too.
6. Stress Management
Write down what’s on your mind and remember to attend to it the next morning. Having a more organized outlook with regards to tackling worries is instrumental in keeping the mind at ease.
Start with the basics, such as getting organized, setting priorities, and delegating tasks. Meditation can also ease anxiety.
7. Seek Help When Required.
Nearly everyone has an occasional sleepless night — but if you often have trouble sleeping, contact your doctor. Identifying and treating any underlying causes can help you get the sleep you deserve.