Good quality sleep plays a significant role in our health and overall wellbeing. Rest makes it possible for the brain and body cells to relax and rejuvenate in readiness for the next day’s events. This is one of the reasons why you wake up feeling refreshed and energized after a good night’s sleep. Many people, however, find it almost impossible to fall asleep or stay asleep for long enough. Some will even turn to sleep medication to fall asleep. While sleeping pills may help, to some extent, these aren’t recommended at all. There are numerous other ways to improve your sleep patterns and circadian cycle. Here are a few tips and ideas for better sleep.
1. Have a sleep schedule
The average adult should get at least 7 hours of uninterrupted sleep every day. One of the best ways to achieve this is by creating and sticking to a specific sleep schedule. Make it a habit of going to bed and waking up at the same time each day. This helps maintain a healthy circadian rhythm, which means you will start feeling sleepy when bedtime approaches. Be sure to allocate not more than 8 hours for sleep.
2. Have a healthy diet plan
Some foods are known to promote sleep, while others will do the exact opposite. Focusing on foods that promote sleep, such as milk, turkey, whole bread, and lean meats, can help you sleep well at night. You might, however, want to avoid drinks 3 hours to bedtime to prevent sleep disruptions. Avoiding foods with stimulants (alcohol, nicotine, and caffeine) would be a good idea too. Avoiding your regular cup of coffee after the afternoon and alcohol a few hours to bedtime will do the trick too. Sleep experts also advise against going to bed on a full stomach.
3. Create A Restful Sleep Environment
The bedroom needs to create just the perfect environment to promote sleep. One way to make this possible is by ensuring the bedroom is cool enough, dark, and noise-free. Be sure to invest in a blackout curtain- or darkening shades to keep light out. If you, however, live in a noisy neighborhood, investing in a white noise machine may help. The bedroom should also only be used for sleep and sex, and nothing more.
4. Avoid Daytime Naps
Daytime naps come in handy, especially if looking for an extra energy boost to see you through the day. While convenient, daytime naps can make it almost impossible to fall asleep when you need to. If you have been struggling with insomnia and sleeplessness for long, you should then avoid daytime naps altogether.
These are just but some of the many ways to improve sleep at night. Talk to your doctor or a sleep expert if you still have trouble falling asleep.