Getting a good night's sleep can be hindered by a number of things, including illness, work stress and family obligations. It stands to reason that getting a good night's sleep can occasionally be a challenge for you.
The things that keep you from sleeping may be out of your control. However, you can develop routines that encourage more sleep, so start with these simple suggestions:
- Maintain a sleep routine
Adults in good health should get at least seven hours of sleep each night.. So most people can sleep well on no more than eight hours of sleep. Go to bed and rise at the same hour every day, even on the weekends.
After 20 minutes of trying to sleep, leave your room and do something relaxing such as reading a book or playing soothing music. And when you are exhausted, go back to bed. You can do this process as many times as necessary, as long as you stick to your usual bedtime and wake-up times.
- Take care of your nutrition and hydration
Do not overeat or go to bed hungry. Therefore, you should avoid eating too much just before bedtime, especially if you have a big appetite. You may not be able to sleep due to discomfort.
Alcohol, caffeine and nicotine should be used with caution. Nicotine and caffeine have stimulant effects that take hours to wear off and can disrupt sleep. Also, alcohol can disturb your sleep later in the night, even if it makes you drowsy at first.
- Create a quiet environment
Keep your space cool, quiet and dark. You may find it more difficult to fall asleep if you are exposed to light at night. As bedtime approaches, you should avoid using screens that emit light for long periods of time. To create an environment that suits your needs, try using blackout curtains, earplugs, a fan or other devices.
Better sleep can be facilitated by calming activities such as taking a bath or practicing relaxation techniques before bedtime.
- Restrict daytime naps
Prolonged naps during the day can keep you awake at night. Therefore, you should avoid nighttime naps and do not prolong them for more than an hour.
However, if you work at night, you may need to take an afternoon nap before you leave to catch up on lost sleep.
- Make it a daily habit to be physically active
Regular exercise can help you sleep better. However, avoid exercising before bedtime. Daily time outdoors can also be beneficial.
- Control your fears
Before you go to bed, try to put an end to your worries or concerns. Write down your thoughts that you have at that moment, and then continue with it the next day.
Stress reduction can be beneficial. Start with the fundamentals, such as organization, prioritizing and delegating work. Also, meditation reduces anxiety.