There are many factors that can take a toll on your sleep including family responsibilities, stress from work, unforeseen occurrences like illnesses and other emergencies. That is why quality sleep can be elusive sometimes.
You might not be able to control the factors that affect your good night’s sleep, but it is possible to adopt habits that stimulate better sleep. In this article, we are going to give you a few simple tips that you can implement starting today so that you can do away with insomnia.
Create and Stick to a Sleeping Schedule
Set aside at least seven to eight hours for sleep every night. The healthy sleep dose for an adult is seven hours and most individuals do not require more than eight hours in order to achieve this. So, if you go to bed at 9 pm, wake up at 6 am and make this a habit. You should not go beyond an hour in regards to the difference in your weeknight and weekend sleeping schedule. Our bodies adapt to a sleep-wake cycle and if you interfere with it, you may find it hard to sleep at night and wake up at your usual time.
If you do not fall asleep in 20 minutes, get off the bed and do something relaxing or relatively boring so to ease your body into sleep mode. You can do the dishes, read a book or listen to a soothing playlist. Ensure you only go to bed when you feel you’re tired.
Be Vigilant on What You Eat and Drink
Avoid going to bed overly stuffed or hungry. Avoid taking heavy meals 2 hours before bedtime as this will only make you uncomfortable in bed and interfere with your sleep.
Also, avoid taking caffeine, nicotine and alcohol 4 hours before bedtime. All these things have stimulating effects and take hours to wear off, thus potentially affecting the quality of your sleep. A glass of wine or a bottle of beer might make you sleepy, but it will interfere with sleep later in the night.
Limit Daytime Naps
Long naps or napping after 4 pm can take a toll on your good night’s sleep. If you decide to take a nap, ensure it’s no more than 30 minutes and not so late in the day. However, if you work at night, then you can take a nap late in the day so that it makes up on your sleep debt.
Create a Relaxing Environment
To stimulate a good night’s sleep, it’s important to create a restful environment. This simply means a room that is quiet, cool, comfortable and dark.MAke sure you have a comfortable supportive mattress, take a look at jcpenney mattresses. Exposure to light makes it harder to sleep. Also, limit the use of screens just before going to bed. Darkening shades, a fan and earplugs are examples that can create a restful bedroom. You can also do relaxing activities like taking a warm bath or reading a book to help you fall asleep faster.
Exercise on a Regular Basis
Physical activity is known to promote better sleep. However, you should avoid exercising too close to bedtime. Spending some time outside, particularly in the sun, every morning can ideally help.