10 Tips for Better Sleep
April 27th, 2020 by Brown Traci
A good night’s sleep doesn’t just provide your body the rest it requires but also helps in improving your memory, reduces stress and maintains your body weight. Now if you are searching for ways to sleep better, it is likely that you already know the benefits. We have therefore compiled a total of 10 tips that help you understand how to sleep better by making minor adjustments in your daily life.
#1 Exercise Regularly
One of the most important steps towards leading a healthy life and getting the right amount of sleep is regular exercising. Exercise, whether light or heavy, can have a huge impact on the body’s ability to secrete melatonin, the hormone that regulates sleep in your body. Even a small amount of regular physical activity such as walking or cycling can help get rid of potentially serious sleep disorders like sleep apnea, insomnia and restless legs syndrome (RLS.)
#2 Check your Diet
If you are wondering how to improve sleep and are confused about the essential upgrades in your eating habits, we’ve got you covered. Start with the basics- do not eat too much or too little before retiring to the bed. Avoid eating oily and spicy food and those rich in high-fat and sugar before your bedtime. Soda, alcohol, caffeinated beverages and citric juices can also make it harder for you to fall asleep. Instead, try to intake food rich in B vitamins and low-fat proteins to facilitate the regulation of melatonin.
#3 Maintain a Sleeping Schedule
Sleeping and waking up every day at a fixed time can work miraculously for your body’s circadian rhythm which affects the natural sleep cycle. It is important that you do not disrupt your schedule even on weekends and other holidays. This step would demand some restraint on your part to let go of the urge to snooze a bit in the morning or delay your bedtime in the night.
#4 Avoid Longer Naps
Experts widely believe that naps that last for more than 25 to 30 minutes can prove harmful for nighttime sleep. Though a short nap is known to increase your body’s alertness, longer naps can deprive you of deep sleep and may even cause insomnia in some. Another key thing to keep in mind is the timing of the nap as napping too late in the afternoon or too close to the bedtime can both affect your sleep quality adversely.
#5 Choose your Mattress and Pillow Wisely
The quality of your sleep has a lot to do with type of mattress and pillow that you use. A mattress or pillow that is too firm or too soft to support your body can prove uncomfortable. Dust and allergen present in old mattresses and pillows can also result in allergies. Special pillows such as the purple pillow are considered very comfortable and best to provide your neck the required support.
#6 Set-up an Optimal Bedroom Environment
Setting up a proper bedroom environment with the room’s light, temperature, noise etc., in mind is a significant step for those concerned about how to sleep better at night. To achieve a quality sleep, try to maintain the optimum bedroom temperature (between 60- and 67-degrees Fahrenheit,) dim the lights at least an hour before bedtime, and minimize the noise in the bedroom and outside of it.
#7 Follow a Pre-bedtime Routine
Establishing a routine of activities that you do before going to sleep can help you prepare for a sound sleep ahead. Activities such as listening to soft music, taking a hot shower, reading a book or practicing meditation can work wonders to relax your body and gradually make you fall asleep.
#8 Get Rid of your Electronics
It is highly advisable to shut down your computers, smartphones, TV sets and other such electronic appliances at least an hour before sleeping. Such devices emit blue light off their screens which can disrupt the body’s natural cycle making it difficult to fall asleep.
#9 Don’t Stress
It is a common practice among people to stress too much about their sleep by constantly thinking about their daily problems. Such a practice is known to prolong the time taken by the mind to feel sleepy due to the stimulus provided by the stress. It is therefore essential that you relax your body completely before bedtime.
#10 Drink the Correct Amount of Liquids
While dehydration can often cause your body to wake up in the middle of night, drinking too much water close to bedtime can have a similar effect by growing the urge to urinate. It is therefore must that one intake ample amount of water all through the day and avoid gulping large amounts of it before going to sleep.
This list is a must for those seeking simple solution about how to get better sleep at night without having to make drastic changes in your routine or taking supplements.