Just like a healthy diet and regular exercise, even a good night’s sleep is pretty important. If you do not sleep well, it can negatively impact your performance, hormones, physical strength, and brain function. Further, lack of sleep might also result in weight gain. It also aggravates the risk of catching diseases in both children and adults.
On the other hand, if you sleep well, you will eat less, be healthier, and exercise better. Unfortunately, in the past few years, there has been a noted decline in the quality and quantity of sleep people receive.
As a matter of fact, several people tend to get insufficient sleep on a routine basis. Hence, if you want that to change and sleep better at night, here are some tips that can help.
Create an ideal environment for sleep
A dark and cool room is the ideal place to sleep. Try to ensure that the temperature in your room is between 60-67 degrees Fahrenheit. In a survey conducted by the National Sleep Foundation, it was found that seventy-three percent of people believe that the darker the room, the better it is.
In the same survey, it was found that sixty-five percent of people employ blinds, curtains, shades in their room to cut out all the external light.
Use a high-performance pillow and mattress
‘To ensure a good and comfortable sleep, you need to invest in a quality mattress that is comfortable for you to relax. Then, to add to the mattress, get pillows that work together to give you back and neck proper support and prevent all aches and pains,’ comments Steve, an online reviewer who did the best balding clippers review.
Invest in top quality bedding
Further, the blankets and the sheets play a pivotal role in ensuring a good quality sleep. If you use good bedding, your bed will look inviting. Hence, shop for bedding that is comfortable to touch and ensures a suitable temperature when you sleep in it.
Our phones, tablets, and digital clocks emit a soft blue glow, which can negatively impact your sleep. Thus, it is quintessential to turn off your screen for at least an hour before going to bed. If there is any display that you cannot turn off, cover them.
‘Earlier, I used to scroll Instagram before sleeping, and that severely impacted my sleep cycle. So, I instead decided to read one chapter from a novel before heading to bed, and that has helped me sleep better,’ shares Julie, an online reviewer who did the best fish finder under 200 reviews.
Alternatively, you can also indulge in other relaxing activities, such as listening to calming music, taking a hot water bath, or doing 10-minutes of meditation.
Adopt the same schedule to sleep and wake up every day
It is a good way to ensure that your body’s internal clock is not disturbed, and you get a good quality sleep.
To decide the sleep schedule, you must pick a time when you are usually done for the day and feel tired. It is essential because you will only toss and turn in the bed if you sleep ahead of time. Also, if you give your proper sleep, you do not need an alarm to wake you up. If your body requires an alarm, it implies that you need to have an earlier bedtime,’ comments Justine, an online reviewer who works with MyPlumbersChoce, a platform that has Kohler Santa Rosa reviews.
Be careful about what you eat and drink
It would be best if you never went to bed hungry. However, that does not mean that you will overstuff yourself. In your dinner, you must avoid large or heavy meals. Larger meals might result in discomfort, which can unnecessarily keep you awake at night.
Beverages with alcohol, caffeine, or nicotine products can also hamper your sleep quality. They have a stimulating impact, and that can cause havoc on your sleep quality. So even though alcohol can put you to sleep, overconsumption might cause havoc later in the night.
Refrain from long and irregular naps in the middle of the day
‘Taking breaks and power naps during the day can be beneficial. However, taking irregular and long naps in the daytime can severely impact your sleep quality. When you sleep in the middle of the day, your internal clock is confused, and this can prevent you from having a quality sleep at night,’ comments Rosy, an online educator who offers operating system course online.
A study suggests that participants who took long daytime naps felt sleepier during the day. On the other hand, in another study, it was concluded that napping for 30-minutes or less during the day ensured better productivity during day time.
But some studies suggest that people who are used to taking regular naps during the day do not see any negative impact on their sleep quality at night. Hence, if you sleep well at night despite taking afternoon naps, there is nothing for you to worry about. The impact day naps have on your body may be different for different individuals.
Keep after-dinner drowsiness at bay
At times, you may feel sleepy immediately after dinner and might want to pass out on the couch ahead of your bedtime. If that is happening to you, get off the couch, and engage in anything that makes you feel slightly active, such as speaking to a friend, washing the dishes, or ironing the clothes you have to wear the next day. If you sleep ahead of bedtime, you might wake up in the middle of the night and might have trouble sleeping after that.
Engage in some physical activity
Working out every day is an excellent way to sleep better at night. However, do not workout too close to your sleeping time. Spending some time outside every day can also prove helpful.
Keep a check on your stress and worries
Lastly, it might make it harder for you to sleep at night if something is troubling you. So, please write it down, whatever is in your mind, and then decide on tackling it the next day. Further, getting your life in order and prioritizing or delegating the tasks might also help.