Many factors can influence sleep quality, ranging from diet and stress to a lack of physical activity during the day and job-related concerns.
Dealing with the source of a problem is usually the best way to solve it.
When the factors are beyond your control, the smartest thing that you can do is develop healthy habits that allow you to sleep better at night.
Here, we look at some top tips for getting a good night’s sleep.
#1 Make sure that your bedroom is set up for sleep
Creating a sleep-friendly environment is critical for getting a good night’s sleep.
Turn off bright lights that may stimulate you and keep you awake when it is time to sleep. Also, when you are in bed, avoid using devices that generate bright lights. Make sure your bedroom is at a comfortable temperature for sleeping, not too hot or too cold. Block out any noise or light that may interfere with your sleep. Finally, and most importantly, make sure you have a quality, comfy bed with a comfortable mattress. Spend some time looking out and trying beds in your local bed shops
#2 Stick to a strict sleep routine
A typical adult requires at least eight hours of sleep per night. Most people don’t need anything more. Set your bedtime hours to ensure that you get enough sleep at night. Maintain a consistent sleeping schedule as well. Many people like to make up for lost sleep during the week by sleeping longer on weekends, but sleeping longer on Saturdays and Sundays will not make up the difference for your lack of sleep during the week.
#3 Partake in regular exercise
Regular exercise is essential for maintaining a healthy lifestyle. It also really helps with getting quality sleep at night. If your body is sedentary during the day, you may have a lot of pent-up energy at night that will keep you awake late. It is recommended that you get at least twenty or thirty minutes of moderate exercise every day. That does not mean that you have to hit the gym or pound the pavements, but just getting off the bus a stop early or taking the stairs instead of the lifts can go a long way.
#4 Think about your diet
Certain foods and beverages can make it difficult to sleep at night if consumed several hours before bedtime. However, if you do not want to have sleepless nights, avoid stimulants such as nicotine, caffeine, and sugar. Furthermore, avoid going when you are hungry or bloated. Both of these feelings may keep you awake at night.
Dinner should be eaten three to four hours before going to bed to give your body time to digest it.
#5 Manage your stress levels
Anxiety and stress can keep you awake all night. During the day, try to complete all of your outstanding tasks and deal with any concerns. Make a list of everything that needs to be done and problems that must be resolved. Make a list of potential solutions and a timetable for implementing them. Organizing your thoughts may assist in relieving some of your concerns. You can also try breathing and meditation exercises to help you relax.