Good sleep is always a perfect way to end a perfect day. But not every one of us has the privilege of having a great sound and deep sleep. Lack of sleep may lead to many physically and mentally related issues in our bodies. Recent researches show Alzheimer’s, Obesity, Seizures, and many other stress-related problems may occur due to sleeplessness. If you’re tossing and turning every night, don’t worry, we have six best tips that help you to sleep better.
STICK TO A SLEEP SCHEDULE
Having a regular sleep-wake schedule will help get good sleep. An adult body requires 7-8 hours of sleep minimum in a day. Getting in sync with the body’s natural sleep schedule is one of the best ways to obtain better sleep. Establishing a sleep schedule involves sleeping and waking up at the same time daily. This helps in optimizing the quality of sleep. Do not increase the difference in your sleep time during weekdays and weekends for more than one hour as being consistent also plays a significant role in maintaining a sleep cycle.
KEEP AN EYE ON YOUR INTAKE
Avoid going to bed hungry or stuffed as this might cause discomfort in your stomach, which can ruin your sleep. Having vast amounts of sugar and carbs during the day can disturb your sleep at night. Addiction to caffeine or nicotine can also be a cause for sleeplessness. Caffeine can cause sleep-related problems ten hours after drinking it, and smoking very close to bedtime might also result in improper sleep. Alcohol and many other narcotic addictions can lead to long-lasting sleeping problems.
SLEEP IN COMFY
A proper sleep always demands a suitable and comfy environment. Keep your room dark and calm as much as possible for undisturbed sleep. Use soft mattresses, pillows, and make yourself comfortable. You should use memory foam mattress topper for sound sleep and also avoid having a sore back and aching neck when you wake up in the morning. Sleep in optimum temperatures, sleeping in too hot, or too cold conditions can disrupt the quality of sleep. Do not use the bed for watching TV, using a phone or computer. Reserving your bed just for sleep and sex will help your brain not to associate with other distractions.
INCLUDE WORKOUT IN ROUTINE
Including workout in your daily routine will keep you healthy by burning those carbs and excess fat, which increases your body metabolism. This will make you get enough sleep at night as your body will be tired and forces you to get good quality sleep. People who exercise daily will sleep well at night and feel less sleepy in the day, which helps you in preventing symptoms of insomnia and sleep apnea. Several days are required to get self-promoted sleep in the course of your daily activity. Vigorous exercise might catalyze the quality of your sleep.
Excess stress and worrying about something can make your sleep unpleasant. Thinking about your work or personal issues cannot help you in getting good sleep. Instead of wind down and clear your mind by thinking of pleasant moments or your dreams might help you relax a bit. Always sleep with a calm and peaceful mind. Stress management can play a significant role in relaxing your mind, avoid social media or other sorts of stress stimulating things before you sleep. A deep breathing exercise before sleep can benefit relaxing and help you sleep better.
SLEEP LIKE A PRO
People often wake up briefly during nights, but don’t let it disturb your whole night’s sleep. If you wake up, do not stress yourself to go back into sleep as it only results in keeping you awake. Try to relax by breathing exercise, or staying calm by meditation, progressive relaxation without the need to get out of bed if you were awake for too long like more than 30 minutes, try getting out of bed and doing a non- stimulating activity like reading book or watching sky which helps you to get back to sleep.
Sleep is one of the essential tasks of daily routine and also an easy job of daily routine.