Sound sleep directly affects your physical and mental health and the quality of your healthy life. Fall short, and it can take a significant toll on your daytime productivity, energy, emotional balance, and even your weight. Many people regularly toss and turn at night, struggling to get the sleep they need. There is a solution. Making simple but necessary changes to your daily routine and bedtime habits can have a sound impact on how well you fall asleep, leaving you feeling emotionally balanced, mentally sharp and full of energy all day long.
Stick to a sleep schedule
Set aside your sleep schedule for no more than eight hours. The recommended amount of sleep by WHO for a healthy adult is at least seven hours. Most people do not need more than seven hours of bed to achieve this goal.
Try to go to bed and get up at the same time every day. Limit the length of your sleep duration on weekends to no more than one hour. Being consistent reinforces your body’s sleep-wake cycle.
If you don’t fall asleep within about 20-30 minutes, leave your bedroom and do something relaxing. Listen to soothing music, read your favorite book or have a gentle massage in your temple area with a soothing essential oil. Going back to bed when you are tired help you get a sound sleep earlier. Repeat as needed.
Pay attention to your diet routine
Avoid going to bed stuffed or hungry. In particular, avoid large or heavy meals within a couple of hours of bedtime. Food regurgitation and discomfort might keep you up.
Alcohol, nicotine, and caffeine deserve caution, too. Caffeine and nicotine have stimulating effects that take hours to wear off and can wreak havoc on quality sleep. Even though alcohol intake might make you feel sleepy, it can disrupt sleep later in the night.
Create a restful environment
Create a room that’s ideal for relaxing. Often, this means ventilated, dark and quiet. Exposure to sharp light might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens (mobile/laptop) just before bedtime.
Consider using earplugs, room-darkening shades, a fan or other measures to create an environment that suits your needs. Indulging yourself in calming activities before bedtime, such as taking a bath or using relaxation techniques (yoga/aromatherapy), might promote better sleep.
Limit daytime naps
It’s a fact that long daytime naps can interfere with nighttime sleep. If you choose to nap in daytime, limit yourself to up to half an hour and avoid doing so late in the day.
If you are night worker, however, you might need to get a long daytime nap in the day before work to help cover up your sleep debt.
Include physical activity in your daily routine
Regular physical activity like running, jogging or swimming can promote better sleep. However, restrict such activities too close to bedtime.
Try to resolve your problems or concerns before bedtime. Jot down in a journal what is on your mind and then set it aside for the next day.
Stress management might also help. Start with the basics, such as getting yourself and the related things organized, setting priorities and delegating tasks. Meditation is another way to help ease anxiety. For more tips on how to de-stress read my article 10 Ways To De-Stress.
Know when to contact your physician Nearly everyone experiences occasional sleepless night or insomnia – but if you often have trouble sleeping, consult your physician. Diagnosing and treating the underlying causes can help you get the better sleep you deserve.
What advice do you have for better sleep? Comment below and help the world get better sleep.