Everybody feels good after a good night’s sleep. However, not everyone is fortunate enough to get that all-important sleep. In fact, more than 50% of people do not feel refreshed when they wake up and 25% have reported recurring sleep issues. Thankfully, there are certain steps you can take in order to improve your sleep.
One of the major reasons for the loss in productivity and increase in the risk of illnesses and accidents is poor sleep. Poor sleep can lead to cardiovascular diseases, respiratory failure, and diabetes. There are many sleeping problems but two of the most common are obstructing sleep apnea syndrome and insomnia. Insomnia refers to a condition where a person has trouble staying asleep for long enough or trouble falling asleep whereas obstructive sleep apnea refers to a condition where the person stops breathing while they are asleep. If a sleep disorder is a reason for your poor sleep, you should go see a doctor as there are certain treatments that can help you.
There are certain changes you can make to your daily routine and habits in order to greatly improve your sleep. In short, you will be more productive and energetic while you are awake once you enjoy a good night’s sleep. Here are a few tips to help you sleep better.
1. Set the body clock
It is important for you to set up a routine for your sleep by trying to fall asleep and getting up at same time every single day including on the weekends. There are hormones and an internal body clock that control your wakefulness and sleepiness and these things work best with a regular routine for sleeping. Maintain the same daytime routine even if you’re not able to enjoy a good night’s sleep.
If you try to avoid your regular daytime activities because you’re feeling tired, it might reinforce your existing sleep issues. In order to catch up on sleep, you should better get to bed earlier than your regular time and try to wake up at the same time as your regular waking hours. Try to get out in the sun when you wake up as the best regulator of the internal body clock is light.
2. Quiet time before bedtime
It’s better to develop a habit such as having a bath, listening to music, or reading before you go to bed. Before you get into the bed, you should make sure that your bedroom is cool, dark, and quiet and all the things you need for a comfortable sleep such as the sleeping surface read these Dreamcloud mattress reviews, and ensure that pillows and coverings are completely comfortable. It is recommended to have a light snack before you get into your bed. It can be distracting to go to bed on an empty stomach but avoid having any heavy meals before 2 hours of bedtime as that can lead to sleep interruptions.
If you like to drink milk, have a glass of warm milk before going to bed. There is tryptophan in milk and it’s a natural sleep inducer.
3. Avoid stimulants in the evenings
It is better to avoid alcohol, nicotine, or caffeine late in the evening. If possible, do not use your mobile phone, computer, or any other electronic device for a period of at least 30 minutes before you go to bed.
4. Bedtime starts when you are tired
If you develop a regular schedule, your body should always feel sleepy at bedtime. Do not fight the natural urge to sleep by staying up and use this window of opportunity for a good night’s sleep. In case you wake up after 20 minutes in bed, just get up and engage in a relaxing activity in another room.
If certain things are keeping you awake, try to schedule those things during the day. One of the ways is to write down your worries and just forget about them. Another way for you to feel tired is to read a long legal document and you will be asleep before you reach the end.
5. Focus on daytime activities
One of the ways to improve your sleep is by engaging in regular daytime exercises. One of the ways for you to start your day feeling refreshed is going on a morning walk. It is also important to not engage in any strenuous exercise at least 3 hours before your scheduled bedtime.
6. Avoid blue light in the evening
As you might be aware, blue light affects the levels of melatonin in the body. Melatonin is a hormone responsible for regulating the sleep-wake cycle. Exposure to blue light has the potential to disrupt your body clock which might lead to poor sleep. If you like to use your computer or phone in the evening, it is better to switch it to a nighttime setting. It’s best to turn it off completely. When it comes to choosing nightlights, it is recommended to use dim red lights as it has the least effect on melatonin levels.
If you need to use many different electronic devices at night or you work a night shift, consider investing in blue-blocking glasses. You might also want to have an app on your device that is capable of reducing the green/blue wavelength at night time.