Struggling with sleeping overnight? These tips will help you
If you suffer from poor sleep, consider all the factors that may influence it. While it’s difficult to control some things that make you sleepless, you can adopt healthy habits that improve sleep. We have compiled the list of 7 tips for better night sleep.
1. Consider what you eat and drink
Avoid eating large or heavy meals within three hours before going to bed. Also, try to quit smoking and cut down on alcohol and coffee. Alcohol will make you feel sleepy temporarily, but it will disrupt your sleep over the night. Likewise, nicotine and caffeine have the stimulating effects that can make you wakeful for hours during the night.
2. Resist or limit naps during the daytime
Many people prefer to take naps during the daytime. This can disturb REM sleep and make you feel groggy during the rest of the day. Even worse, that will make you vigilant at night. That’s why you need to limit your daytime naps to up to thirty minutes and avoid taking a nap late in the evening.
3. Be physically active
Physical activity on a daily basis is proven to promote good sleep. In addition to better sleep, regular physical activity brings a lot of other health benefits. By adding even 15 minutes of exercise to your daily routine, you will make a difference in your night sleep. Avoid being physically active at bedtime, though.
4. Keep your bedroom cool and quiet
Consider the temperature in your bedroom. A room that is too hot can wreak havoc on your sleep. On the other hand, a too cold room is also not suitable for sleeping. Many sleep experts suggest the temperature between 60 and 66 degrees Fahrenheit in the bedroom. You should aim to create a restful environment in your bedroom that is ideal for sleeping, keeping it cool and quiet. Does your bed partner make annoying noise by clenching jaw or grinding teeth while sleeping? If so, you can consider buying a mouth guard for sleeping for him/her.
5. Stick to the sleep schedule
Once you determine a sleep schedule that suits you best, be sure to stick to it every day if possible. Here are a few tips:
- Go to bed at the same time every night.
- Do something relaxing before going to bed (listen to relaxing music or read a book).
- Sleep up to 8 hours a day.
- Resist your urge to snooze.
- Set an alarm to wake you up at the same time every morning.
6. Manage your worries
Try to manage your concerns or worries before bedtime. That said, you should set your priorities, get organized, and delegate daunting tasks. You may consider a stress management for this purpose. Meditation is another great way to reduce anxiety.
7. Contact your doctor
You need to contact your doctor if you have trouble sleeping every night. The doctor can identify and treat underlying causes of your bad sleep. In case of serious sleep disorders, your doctor may prescribe a therapy that addresses insomnia, such as cognitive behavioral therapy (CBT). You aren’t doomed to turn and toss in bed every night. Follow these tips and get the better night sleep you deserve.