4 Tips and advice for you to sleep better, Building Design Tips, Online Advice
Tips and Advice on how You Sleep Better
25 May 2021
It’s 2 a.m. and you are wide awake, unable to get some shuteye. You can tell that your day is off to a sloppy start already because you couldn’t catch a wink all through the night. In such instances, it may seem like you have no control over your sleep habits and patterns, but the truth is that you do.
Sleep is one of the many ways we refresh and recharge our bodies, but this can be challenging for some people. The truth is that the quality of sleep you get can significantly affect your productivity, daytime energy, and physical and mental health. As such, it is important to sleep well but this isn’t usually the case for some people. For such people, sleeping can be challenging and they may find themselves tossing and turning at night, or struggling to get some sleep.
If you often experience difficulty getting some sleep, several factors may be responsible for this difficulty. The good news is that you can work your way around this problem with some simple and practical tips. In this article, we’ve put together 4 helpful tips and advice for you to sleep better. Let’s dig into them:
Tip #1: Keep a Regular Sleep Schedule
If you often experience difficulty falling asleep, you may think it is difficult to keep up with your body’s natural circadian rhythm but you can. To sync with your body’s natural sleep-wake cycle, you need to keep a regular sleep-wake schedule. This means going to bed and waking up at the same time every day. Keeping a regular sleep schedule will help you find out your sleeping pattern and also boost your daytime energy and productivity.
As such, schedule at least seven hours (or at most eight hours) for sleep and stick to this schedule. You may find doing this quite challenging at first, but the longer you stick to the schedule, the more natural it will become as your body becomes accustomed to it. You can also do something relaxing such as listening to soothing music or an audiobook right before your scheduled bedtime, as this will help increase your chances of sleeping on time.
You should also stick to your sleeping schedule even on weekends. Now, we know it can get tempting to sleep in during the weekends but this will only disrupt your sleep pattern or worsen it. Also, avoid daytime napping if you can. If you must nap, ensure you do so early in the afternoon and not later during the day and for only about 15-30 minutes. Sleeping during the day can contribute to your inability to sleep at night.
Tip #2: Watch What You Eat and Drink
You may not realize it but your eating and drinking habits, especially before bedtime, significantly affect how well you sleep. It is best to avoid large or heavy meals before going to bed as this can cause you some discomfort and make it difficult to sleep. Also, if you are addicted to your cup of joe, you might find it challenging to sleep at night. Instead, cut back on your caffeine intake, and you will see a significant difference in your sleep pattern.
Also, limit nicotine and alcohol consumption as these can damage your quality of sleep. Don’t drink too much liquid before bedtime, this can cause the frequent urge to urinate during the night and disrupt your night’s sleep. Reducing refined carbs and sugary foods such as white rice, white bread, and pasta is a good move as these can cause you to stay awake at night. Overall, you should switch to a healthier diet and drinking habits to improve your sleep quality.
Tip #3: Make Your Environment More Conducive
Another reason why you may be experiencing difficulty sleeping may be because your environment isn’t conducive enough. Ensure that your room has a restful ambiance – this may mean going for cool and dark hues and reducing the amount of light in your bedroom.
Also, ensure that your bed is comfortable and doesn’t cause you any discomfort during sleep. You should also consider getting a good cooling weighted blanket that gives you that comfortable weighted feeling, as this can significantly improve your sleep quality. You should also limit your screen time, especially before going to bed. If you must, use earplugs to block out unnecessary noise.
Tip #4: Exercise
Exercising during the day can significantly promote better sleep at night and reduce sleepiness during the day. People with sleep disorders such as sleep apnea, restless leg syndrome, and insomnia often use exercise as a form of treatment. So, even if you do not have a serious sleep disorder, you should still incorporate exercise into your daily routine.
However, avoid exercising right before bedtime as this can stimulate your brain rather than relax it. Remember, the more intense the exercise, the more benefits for your sleep. If you aren’t great at vigorous exercises, light exercises such as breathing exercises, stretching or even yoga will do the trick. Some people also consider meditation a good method for promoting better sleep.
Almost everyone experiences sleepless nights from time to time, so if you are finding it challenging to sleep at night, you can try out these helpful tips. However, if you consistently have trouble falling asleep every night, it would be best to see a doctor.
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