If you are unable to get a good night’s sleep, you are not alone. Many people have trouble sleeping at night. However, since sleep is crucial for healthy body functioning, you need to make sure that you get plenty of sleep every night.
Tips for a good night’s sleep
It will help you wake up with the energy you need to take on the world. Without a good night’s sleep, you can end up feeling depressed, lethargic, and unable to hold meaningful conversations with others. But, there is no need to worry because this post aims to help you improve your sleep.
All you need to do is consider the following tips.
Stick to a sleep schedule
One of the most effective tips for getting a good night’s sleep is sticking to a sleep schedule. It means that you should go to sleep and wake up at the same time even if it is the weekend. There is no way around it.
Only when you have a schedule do you get to program your mind to accept the idea of falling asleep at a specific time. Thus, you should let your friends know that you do not plan on spending the night with them at the club during the weekend.
Have a relaxing bedtime ritual
Another great way to have a good night’s sleep is by practicing a relaxing bedtime ritual. It could be reading a light book or meditating. You need to feel relaxed if you want to go to sleep. A relaxing bedtime ritual will help prepare you to go to sleep.
Avoid naps if you have trouble sleeping
Many of us fall into the trap of taking naps during the afternoon. It prevents us from getting a good night’s sleep. Hence, it is crucial that you avoid naps if you have trouble falling asleep at night.
Cut back on your naps to get yourself tired so that you can sleep on time. Naps are known for killing your sleep which is why you might need to kill them from your routine.
To sleep well at night, we need to feel tired and exercise is the best way to get tired. However, it does not mean that you should work out right before bed. Consider exercising during the evening or early in the morning. It will provide you with the energy to get you through the day and you will feel sleepy at night.
Eliminate distractions from your room
Your bedroom is a place where you go to sleep. There should be no distractions in the room such as an LCD TV or laptop. Make sure your room is as clutter-free and distraction-free as possible. It will help you avoid getting distracted when you go to bed.
Every successful person knows the importance of getting some good sleep. The tips mentioned in this post will help you sleep well. Make sure you commit to a sleep schedule to avoid having to adjust all the time.
Reasons you’re not getting a good night’s sleep
Why aren’t you asleep? There are a lot of reasons why sleep loss happens and it could include your lifestyle, illness, or environment. Here are the top 10 reasons why you’re not having a good night’s sleep as you should have.
An anxious mind will keep you awake at night. Not only stress, anxiety, and depression contribute to sleep loss, but it also creates a series of health problems such as obesity, sleep apnea, high blood pressure, hyperthyroid, hormonal changes, and more.
Food and drinks
What you eat can affect your sleep at night; e.g. sugar can keep you awake. For instance, eating hot and spicy food near bedtime may cause acid reflux too. Drinking liquor and caffeine might delay your sleep time, thus, ruining your body clock. Also, chugging on water before bedtime might cause nocturia.
Using your phones right before sleeping might delay bedtime. Blue light, which is emitted by device screens, delays our circadian rhythm by tricking our brain to waking up instead of sleeping. In fact, blue light suppresses melatonin, our hormone responsible for regulating sleep.
Many women find themselves waking up in the middle of the night drenched with sweat. Whether it’s from the summer heat, menopause, or an underlying illness, it can affect our sleep. The ideal temperature should be around 67 degrees Fahrenheit for the body to cools down as well.
Medical conditions and pain
Your illness might prevent you from sleeping on time. It could be anything from obstructive sleep apnea to Alzheimer’s, or fibromyalgia to hyperthyroidism. These conditions often have a reciprocal relationship with sleep as sleep loss can increase the risk for more underlying conditions.
Inconsistent bed times
Train your body to sleep and wake up at regular time intervals. Your body will get used to this routine and make use of work and downtime to your advantage. If you want to catch up with sleep debts, take a daytime nap at a maximum of 20 minutes.
The lack or too much of activity
A high-intensity workout can improve sleep, mood, and health. However, doing it in longer periods and at the wrong time can induce insomnia. As you see, timing your workouts can be complicated. Each person is different, and it’ll take a lot of guessing before you time your body right.