Quality sleep is an important ingredient for your overall health and well-being. Therefore, the lack of it can directly affect our mental and physical health.
That is not all; the lack of good sleep can affect your daytime energy in many ways. It is unfortunate that you are one of those individuals who regularly toss and turn at night struggling to get proper sleep.
Luckily there is a solution to this, there are simple daytime and bedtime routine that can change the way you sleep and help you wake up full of energy all day along.
This article provides answers to the following question:
How can I sleep better at night?
Many people think that getting a restful night sleep is an impossible goal. But I will tell you being able to sleep better is one of the few things you have complete control over it. The cure to your sleep difficulties is in your daily routine.
If you choose unhealthy daytime habits and lifestyles, you are most likely to be tossing and turning at night and this affects the quality of sleep you get.
However, if you experiment the following tips you will find that works for you so that you start sleeping better once again.
Observe your body’s natural sleep-wake cycle
The sleep-wake cycle has been recommended as the most important strategy towards better sleep. You need to start going to bed and getting up at the same time every day.
This helps your body to set its internal clock this, in turn, optimizes the sleep quality. Notably, you should choose a bedtime when you normally feel tired to avoid tossing and turning. Try murphy beds to see if it helps you sleep better.
Also, be smart about napping. Sleeping on weekends and taking a nap may sound a good way to make up for lost sleep. But get this from me, irregular naps can make you stay awake at night and have trouble trying to fall asleep.
Limit your exposure to light before bedtime
The level of exposure to light stimulates the production of Melatonin hormone. This hormone plays a significant role in regulating your sleep-wake cycle. When it is dark, the brain is stimulated to secrete more melatonin making you feel sleepy.
When you’re exposed to light, the production of melatonin hormone declines to keep you more alert. Sleep and technology do not mix so try to avoid bright lights 1-2 hours before bedtime.
Therefore, you can say no to late night television and movies, backlit devices, and switch off lights during the night.
However, in the morning you can expose yourself to direct sunlight to in the morning to help you wake up.
Exercise during the day
Regular exercises promote better sleep at night by reducing symptoms of insomnia, apnea and increase the time for deep and restorative sleep. The more you excise the higher the benefits however you must time your excises well because poor timing can interfere with your sleep. The right time for exercise is at least 3 hours to bedtime.
Mind what you eat and drink
Our eating habits, especially before bedtime, play a role in how well we sleep at night. You need to limit intake of drinks rich in caffeine and nicotine too close to bedtime. Caffeine and nicotine are stimulants that will keep you alert.
Also, avoid taking big meals at night to avoid stomach upset and indigestion problems. Before I forget, avoid taking alcohol before bedtime because alcohol interferes with your sleep cycle by keeping you alert and increasing bathroom trips throughout the night.
Improve your sleep environment
Soothing environments is essential for quality night sleep. When the sleep environment is ideal, it sends a powerful signal to the brain notifying it is time to wind down and calm down the day’s stresses. Keep the bedroom noise free, cool, dark and comfortable to make it easier to sleep.
The button for controlling how well you will sleep is in your hands. It is up to you to decide whether to sleep better or ruin your night sleep. However, by implementing these tips, there is no doubt you will sleep better than ever.