Having a perfect night’s sleep has become a hard thing to do for many people. Some do not have enough hours for sleep, while others have difficulty sleeping because of daily stress. Using sleeping pills can help get to sleep, but practicing better sleeping habits will boost your daytime energy, productivity, immune system and brain and heart functionality. Emotional balance and creativity are boosted too after a good night’s sleep. Below are some easy tips you can use to overcome insomnia and experience a perfect night’s sleep.
Have a Sleep Schedule
Decide on the best time to sleep and make sure you can have at least 7 – 8 hours of rest. Adhere to this schedule even during weekends to avoid altering your sleeping cycle. As for afternoon naps, ensure they are 15-30 minutes long. Do not take naps close to your scheduled bedtime, as this can throw off your normal rhythm.
Create a Cozy Sleep Environment
Choose to make your bed as a place for sleep only. Other activities like eating, working and planning on the bed will keep your brain alert, and reduce the amount of melatonin produced.
Use a comfortable mattress and clean bedding to promote comfortable sleep. Also, ensure that the room will remain dark for slumber and has a cool temperature. Using sleeping masks, earplugs and white noise will also improve maintaining your sleep.
Control Your Light Exposure
The brain secretes more melatonin (the sleep hormone) in the dark. To keep the level of the hormone high at night, avoid bright screens and late-night TV 1-2hrs before bedtime. Once you get to bed, switch off the lights or keep them as dim as possible.
Basking in the sunlight will help you sleep better as well. Ensure that you spend some time in the sun and take walks to keep your circadian rhythm in line. Throughout the day, allow some sunlight into your workspace.
Make Yourself Sleepy
Besides taking pills, there are other practices that help sleep and longevity. Begin by clearing your head and taking deep breadths. Meditation can also help turn off the active portion of your mind. You can take a warm shower, listen to books on tape, stretch lightly or dim the lights an hour before bed. These activities are physiological markers that prepare you to sleep.
Monitor Your Diet
Eating two hours before going to bed (at the latest) will give your body enough time to digest without interruption. Having a small snack, like a banana or yogurt, will help avoid any hunger during the night. Avoid refined carbs and sugary foods in your diet as they strain your system. Moreover, avoid alcohol, cigarettes, caffeine and excess liquids before bed.
Thorough workouts make you tired and give you a perfect night’s sleep in return. They keep your metabolism up, and drop your blood pressure. Ensure that you work out three hours or more before your bedtime. Working out close to your bedtime leaves your body active and mind alert.
Snoring is the predominant condition plaguing couples night after night. Sleeping in a flat surface contributes significantly to this disturbance, and is remedied by adjust the torso position during sleep. Elevating the head can open airways to the lungs, reducing snoring and creating peace between you and your partner!
Go Back to Sleep
Once in a while, you may wake up at night because you are thirsty or need to use the restroom. If this happens, use a dim light when moving around and get back to bed quickly. Visualize a good night in your head, close your eyes and continue getting that good night’s sleep.
So much is expected of everybody today that people forget to take a break. Poor sleeping habits do not seem to be an alarming problem, until they cause bigger problems like migraines and heart issues. Strive to get a good night’s rest for you to be rejuvenated to face each new day.