If you have been feeling under rested even after your nightly repose, don't lose heart. In the following post we will cover some of the simple tips and tricks you can apply to improve the quality of your sleep.
It all begins with considering the various activities and factors that can detract from the quality of your sleep. From work stress and important responsibilities to unhealthy habits and even illness, it is no wonder so many people have a hard time getting the rest they need.
While you may not be able to control all the factors that can affect your nightly rest, there are many habits you can adopt to improve sleep habits. Here are some simple things to consider.
1. Stick to a sleep schedule
If you feel your sleep is lacking, try to set time aside for a full 8 hours of rest. The average recommended time for a full-grown busy adult to sleep is 7 hours — but no one actually needs more than 8 hours of rest at night.
It is always a good idea to get to bed and get up on schedule each day. Try to limit the variable in sleep time on weekdays and weekends by no more than an hour. Keeping a consistent sleep schedule will reinforce the body' sleep and waking cycles.
If you can't fall asleep within 20 minutes of lying down, do something to stay relaxed. Reading is a great idea as is listening to soothing relaxing music. As soon as you feel yourself falling to sleep climb back in bed. This can be repeated as many times as necessary.
2. Be careful with what you eat and drink
Never go to bed hungry or overfed. Specifically avoid eating a heavy meal within 2 hours of bed time. Also remember the stimulating effects of nicotine and caffeine. Furthermore, don't forget that alcohol may make you feel extra sleepy, but it can affect your sleep habits in the middle of the night.
3. Create a restful environment
Your bedroom should be made a hallowed place of rest and relaxation. This means it should be kept cool, dark and quiet. Invest in a new mattress if yours has seen better days, read these Metro mattress reviews. Exposure to light will make it harder to get rest. For example, watching movies, checking emails and using electronic devices can adversely affect the sleep hormones. Earplugs, fans and heavy curtains can help you get the most of your rest.
Furthermore, you can do some calming relaxing exercises before getting to bed. Taking a shower and doing yoga or meditation exercises is a good way to prepare the mind for rest.
4. Limit daytime naps
Taking naps during the day can throw off your sleep cycle. If you choose to take a nap during the day, make sure that it is no longer than 30 minutes. If you work throughout the night, you can feel free to take a longer nap later in the day to help you gain back some of the sleep you have lost suggests this guide on medium.com.
5. Engage in regular physical activity
Getting exercise will help you sleep better at night. Try not to be too active close to your bedtime as this can increase your capacity to stay awake. Furthermore, the light of the sun helps to regulate sleep cycles so get exercise in the sunlight if possible.
6. Manage worries
A full mind is counter-productive to a healthy night's sleep. If you feel your mind is full, take a moment to jot down your thoughts and concerns so you can put them aside till the next day. If you feel your mind is stressed beyond what can be considered healthy, do something about it. Improve your organization, set your objectives in order an even practice meditation.