Have you ever experienced tossing and turning in bed but still being unable to fall asleep? Does the slightest discomfort wake you up?
If so you aren’t alone almost half of all American’s report they are sleepy during the day which is a direct result of lack of sleep.
Lack of quality sleep makes the mind foggy and hinders a person’s ability to stay focused the following day.
It also has long-term detrimental effects on the health of a person.
You cannot change your sleeping habits overnight. If you want to adopt a healthier lifestyle, you must put in effort consistently.
In this article, we will help you overcome issues with your sleep. The following tips should be highly effective to get a good night’s sleep:
1. Regulate your body’s internal clock;
2. Relax before sleep;
3. Avoid excessive caffeine intake;
4. Maintain proper hygiene;
5. Regulate the temperature in the bedroom;
6. Eat a healthy dinner;
7. Avoid drinking too much water before sleep;
8. Perform regular exercises;
9. Avoid long naps throughout the day.
Regulate your body’s internal clock
Waking up at the same time each day over a period of time adjusts the body’s internal clock to expect dozing off and waking up at consistent times.
An adjusted internal clock will help develop and maintain healthy sleeping patterns and a consistent nighttime routine.
A person should not disrupt this routine even on weekends to avoid changes in the body’s internal clock.
Relax before sleep
Try to relax your mind at least an hour before sleeping time. You can do so by:
1. Dimming the lights of your bedroom;
2. Investing in a high-quality pillow, mattress, and bedding;
3. Limiting screen time for at least 30 minutes before bedtime. Putting your cell phone away;
4. Practicing relaxation and breathing exercises; or doing a guided mediation
5. Reading a book or listening to soft music;
6. Using scented candles or a calming air-freshener in the room.
Avoid excessive caffeine intake
Caffeine is best known for keeping a person’s mind and body alert. It is the main ingredient in coffee and tea. Limit your caffeine intake at least four to six hours before bedtime.
Maintain proper hygiene
Studies have suggested that people who do not practice good hygiene tend to suffer from stress. To relax your body, muscles and mind, practice proper hygiene by following these tips:
· Change your bed covers regularly;
· Take a shower before going to bed;
· Brush your teeth before bedtime;
· Wear clean and comfortable nightwear.
Regulate the temperature in the bedroom
A person is unable to sleep comfortably in an environment that’s either too hot or too cold. The ideal room temperature for sleeping is between 18 to 21° Celsius. Try to set the room’s temperature at this optimal level.
Eat a healthy dinner
It is not ideal to have a late or “heavy” dinner. Try to avoid late dinners and spicy foods to avoid heartburn. Issues during food digestion disrupt sleeping patterns.
Avoid drinking too much water before sleep
A person should keep hydrated throughout the day but avoid drinking too much water before bedtime. This way you can save yourself frequent visits to the loo that interrupt your sleep.
Perform regular exercises
Studies have proven that regular exercise helps a person have peaceful and sound sleep as the body’s muscles get tired.
However, it should be noted that exercise also causes secretion of cortisol, an hormone that activates the mind. A person should not exercise later than three to four hours before bedtime.
Avoid long naps
Daytime naps are highly beneficial for health. However, long naps after 5PM can cause a disturbance in nighttime’s sleep.
A person can and should still take quick naps in the afternoon to refresh the mind and body.