Are you tired of waking up with no energy and low productivity every day? It may be that you are not getting proper sleep at night. But how can you prevent the turning and tossing that you experience every night as you struggle to get enough sleep? It is not an impossible goal for a better night’s sleep to what you are already are having. Fortunately, you have a lot of control of your sleep than you probably realize. For instance, simple things like adjusting your daily routine can be effective, to help with your sleep difficulties. In this article, you will learn of various ways to get better sleep at night.
Control light exposure
The melatonin hormone is controlled by light exposure. Which in return, helps with the sleep and wake cycles. Hence, when it is dark, the brain produces more melatonin and makes you feel sleepy, and when there is exposure to light is produces less. That is why you are more alert. Therefore, depending on your night routine, it is possible if you struggle to get sleep, there is an alteration of melatonin due to too much exposure to light. Hence, to ensure that you sleep better, make sure during the day that you spend time outside. Also, ensure you are getting enough natural light in your home or work area. While at night, avoid bright screens at least an hour or two to bedtime, avoid late-night television, and sleep in a dark room. In this way, you regulate your circadian rhythm, and you get better sleep at night continuously.
Improve your sleep environment
Where you sleep is as important as the sleep that you get. It is a place where you have to wind down as you let go of any stresses that you had during the day. So, there some changes that you can try to make to bring a difference to the quality of sleep you get. For instance, ensure you have a comfortable bed. If not, you can change and invest in a new grandin road sleeping room bed and furniture. Either it is a new bed, a firm mattress, among other things that will make your sleeping environment conducive for sleep and rest. Also, ensure that you keep the noise down. Either it is from your music system, traffic, or neighbors. Use earplugs for they are helpful. Also, keep your room cool where it is not too cold or too hot. Ensure you associate your bedroom with sleep and sex instead of other activities like watching movies, studies, to make it easy to wind down.
Watch what you eat and drink
Did you know what you eat and drink affects your sleep positively or negatively? So, from what you eat during the day to what you eat before you sleep. What should you avoid and what should you eat to help with you getting better sleep? To start with, limit nicotine and caffeine as they cause sleep problems even up to 12 hours after consuming it. Also, avoid big meals and alcohol before bed as they affect sleep. Big meals that are spicy and acidic can cause stomach issues and heartburn. People who take a lot of liquids in the evening will also not sleep well as they will keep on interrupting their sleep by making frequent trips to the bathroom. Hence, they are not able to complete their sleep cycles. Refined carbs and sugary foods also trigger being awake at night, and you don’t get too deep restorative stages of sleep. So, what should you snack on to get better sleep? A glass of milk, a banana, a bowl of cereal, among others are better than sugary snacks, alcohol, and coffee.
Clear your head before sleeping
Winding down and clearing your head before you sleep is necessary to help you sleep better. Especially when you find yourself unable to fall asleep with ease, some of the things that affect you and cause you not to sleep well are worries, stress, and other issues of the day. Hence, you need to wind down to manage the stress levels and prepare to sleep. Many people find having a relaxing bedtime routine helps to prepare your mind for sleep. For instance, dimming the lights, taking a warm bath, listening to soft music, or reading a book. Thus, practice unwinding until you get a routine that works best for you. Check your social media and other phone stuff during the day to avoid any disruptions at night. Breathing exercises also help many people to unwind, reading a book, journaling, and taking a long relaxing bath.
Learn ways of falling back to sleep
There are a lot of things that can interrupt sleep at night. However, when you cannot fall back to sleep, you are unable to get better sleep. So, what can you do to ensure that you fall back to sleep with ease? Make relaxation your goal and not sleep, for you will fall back to sleep easier. When you have a relaxation technique that helps you to fall asleep. It is easy to use it to fall back to sleep when you wake up at night. Some relaxation techniques that you can use are meditation, visualization, and progressive muscle relaxation, among others. Importantly, stay out of your head, thinking of how unable to sleep you feel. Getting out of bed to do a quiet non-stimulating activity helps a lot, especially if you find yourself awake for more than half an hour. While you do this, ensure that the lights are dim and do not calm by using any screens, as they will keep you more awake.
To sum up, it is vital to make sleep a priority in your life. Not any type of sleep, but quality sleep. Whether it is a child or an adult, ensure that you get the right amount of sleep hours and follow some of the above tips to help you sleep better at night.