Regular sleep is essential for your well-being. Sleep deprivation causes low productivity, bad mood, and lowers the immune system. Therefore, in order to lead a healthy lifestyle, it’s vital that you have a good night’s rest, and sleep between 6 and 8 hours every night. If you’ve had a difficult time falling asleep and you can’t rest enough to feel energized during the day, check out a couple of useful tips that will help solve the problem.
Keep a Regular Sleep-Wake Schedule
One of the best strategies to sleep better is to support your body’s natural rhythm. Namely, waking up and going to bed at the same time every night will ensure you get a good night’s sleep. Sleeping the same number of hours, but at the different times will highly disrupt your circadian rhythm and prevent you from feeling energized and refreshed. Additionally, if you’re used to sleeping in on the weekends, don’t do it anymore. This will cause you to feel jet-lagged on Monday morning and make the beginning of the working week even more difficult.
Create a Good Sleeping Environment
Keeping your bedroom quiet, cool and dark will create a peaceful bedtime environment that will help you fall asleep quickly. Keep the pleasant temperature in the room, because if you’re too cold or too hot you won’t be able to rest properly. You’ll either shiver from cold, or wake up often to remove the covers. If you suffer from Obstructive Sleep Apnoea, invest in a quality CPAP machine that will make the nights much comfortable. Invest in a comfortable bed that will provide you with enough space to turn and stretch. What’s more, invest in a good mattress so you don’t wake up with back pain.
Control Exposure to Light
The more you’re exposed to light the harder you’ll be able to fall asleep. Therefore, try to stay away from bright monitors an hour or two before you go to bed. The light that all the electronic devices emit is highly disruptive. Furthermore, try to avoid watching a TV before you fall asleep, because the light from the TV is far from relaxing. Be sure to cover your windows with shades or heavy curtains, to prevent any light from disturbing you. A sleep mask is another great idea that will guarantee you a complete dark and help you sleep all night.
Your diet can have a great effect on the quality of your sleep. This is especially true for the food you take a few hours before you go to sleep. Limit the intake of caffeine during the day because even ten to twelve hours after you’ve had coffee, it can cause sleep problems. You should have a light dinner, and avoid eating too much before bedtime. If you eat acidic and spicy food, you might get heartburn during the night, which will affect your sleep.
Working out regularly will help you fall asleep with no trouble. The more you exercise the more energy your body will use, which will help you fall asleep easily. You don’t have to dedicate yourself to an intense workout, you could just start walking to the office, or instead of using a car or public transportation, start cycling or walking. Any form of increased physical activity will benefit your body. Not only will the regular physical activity help you sleep better, but also it’ll speed up your metabolism.
Sleeping 6 to 8 hours every night is essential for your overall health. Going to bed and getting up every day at the same time, eating healthy, dedicating yourself to physical activity and creating a good sleep environment will help you rest and sleep well every night. Try to follow some of the previous suggestions and you’ll feel refreshed and energized every day due to a good night’s sleep.