Tips For A More Restful Sleep
When you’re lacking sleep, it’s straightforward to feel dizzy, sleepy, and unmotivated during the day. An adult is expected to get about 6 -8 hours of sleep per night which is nowhere near enough! If you’re feeling tired throughout the day or your mind is racing at night, check out the list of tips for more restful sleep!
- Eat well and exercise regularly.
If you are in an unhealthy eating habit, it will be difficult to fall asleep at night. When you eat too much or drink plenty of coffee before bedtime, it will be hard for you to fall into a deep sleep. If you have poor sleep habits, it can affect your quality of life. You cannot concentrate well during the day, your moods fluctuate, and your memory suffers. Try to avoid substances like alcohol and caffeine in the 2-3 hours before bedtime. It is best not to take food before sleeping because it can interfere with the absorption of calcium and magnesium, which are essential nutrients during sleep time.
- Block out noise and light.
A quiet, dark bedroom can help promote sounder sleep. If you live in an active neighborhood or have a snoring partner, consider using earplugs or white noise to block disruptive sounds. And if street lights shine into your bedroom window at night, try installing blackout curtains or shades to prevent unwanted light from entering the room.
- Stick to a sleep schedule
One of the essential strategies for getting a good night’s rest is maintaining a consistent bedtime and waketime every day. Most people need 7 to 8 hours of sleep each night to feel rested and alert.
- Practice a relaxing bedtime ritual
A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress, or anxiety, making it more difficult to fall asleep, get sound and deep sleep or remain asleep.
- Stick to a routine for taking naps.
If you regularly nap during the day, do it in short segments rather than letting your body get used to it over long periods. If taking short naps is difficult for you, try taking a short nap at night instead.
- Get regular exercise.
Exercise is good for you at any time of day but not too close to bedtime. A workout increases your body temperature and endorphins, keeping you up.
- Practice a relaxation ritual.
A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress, or anxiety, making it more difficult to fall asleep, get sound and deep sleep, or remain asleep.
- Get plenty of natural light during the day.
Being outdoors in daylight is excellent for your sleep-wake cycle. If it’s not possible to get outside, try sitting by a window that gets sunlight.
- Avoid caffeine, nicotine, alcohol, and large meals before bed.
Avoid caffeine (found in coffee, tea, cola, chocolate, and some pain relievers) close to bedtime, as it’s a stimulant that can interfere with sleep. Nicotine is also a stimulant, and it’s best to avoid alcohol before bed since it interferes with REM sleep. A large meal close to bedtime can cause indigestion that interferes with sleep. If you indulge in an evening snack, make it a small one.
- Watch what you drink before bed.
Sipping water or another calorie-free or low-calorie beverage is fine before bed. But steer clear of sugary drinks like soda that can disrupt your sleep. And avoid alcoholic beverages within three hours of bedtime since they can disrupt restful sleep later in the night as their effects wear off. You also tend to breathe more shallowly when you’ve been drinking, which can cause snoring and other breathing problems.
- Optimize your bedroom environment
Many people believe that the bedroom environment and setup are critical factors in getting a good night’s sleep. These factors include temperature, noise, external lights, and furniture arrangement. To optimize your bedroom environment, try minimizing external noise, light, and artificial lights from devices like alarm clocks. Make your bedroom quiet, relaxing, and enjoyable.
- Set your bedroom temperature.
Body and bedroom temperature can also profoundly affect sleep quality. As you may have experienced during the summer or in hot locations, it can be tough to get a good night’s sleep when it’s too warm. Test different temperatures to find out which is most comfortable for you. Around 70°F (20°C) is best for most people.
- Relax and clear your mind in the evening.
Relaxation techniques before bed have been shown to improve sleep quality and are another common technique used to treat insomnia. Strategies include listening to relaxing music, reading a book, taking a hot bath, meditating, deep breathing, and visualization.
- Get a comfortable bed, mattress, and pillow.
Apart from the relaxing environment, bed quality can also affect sleep. Poor quality bedding can lead to increased lower back pain.
The best mattress and bedding are subjective. If you’re upgrading your bedding, base your choice on personal preference. It’s recommended that you upgrade your bedding every 5–8 years. If you haven’t replaced your mattress or bedding for several years, this can be a speedy fix.
- Reserve bed for sleep and sex
Don’t use your bed as an office for answering phone calls and responding to emails. Also, avoid watching late-night TV there. The bed needs to be a stimulus for sleeping, not for wakefulness. Reserve your bed for sleep and sex
Sleep plays a crucial role in your health. If you’re interested in optimal health and well-being, it’s recommended that you make sleep a top priority and incorporate some of the tips above