Does sleep seem elusive to you? Certain factors ranging from family responsibilities, work-related stress, and unexpected illnesses/challenges might be to blame. Although you might not be in a position to control some of these factors, you sure can work towards improving your sleep quality. Here are a few simple tips to help you get started.
- Have A Strict Sleep Schedule
Lack of enough sleep could be the reason for your woes. This is particularly so if you have a tendency of sleeping late and waking up early, or hardly ever get the minimum recommended sleep hours. Sleep experts recommend at least 7 hours of sleep every day. One of the best ways to do this would be to create and stick to a sleep schedule. Make a habit of going to bed and waking up at the same time every day. Such consistency will help realign your circadian rhythm, making it easier to fall asleep as soon as you hit the blankets.
- Careful What You Eat or Drink
While some foods will naturally make you sleepy, you also need to watch out for foods that do the exact opposite. Foods and drinks with caffeine, alcohol or nicotine content are not your best friend, especially towards bedtime. Nicotine and caffeine, for example, are highly stimulating, making it almost impossible for the body to produce sleep hormones. You also don’t want to have alcohol a few hours before bedtime either, as this will only force you to make repeated trips to the bathroom.
- Create A Restful Environment in The Bedroom
Your bedroom should be the one place you can retire to, to relax. That said, you want to create a serene and sleep-inducing environment in your bedroom. These furniture guides will help you to choose the best furniture for your space. First, you want to make the bedroom as dark and quiet as possible. A white noise machine will come in handy if living in a noisy neighborhood. You also should ensure the bed and beddings used are comfortable under your skin. Indulging in calming activities to help the body slow down and relax just a few minutes to your bedtime might help too. Simple steps such as taking a warm shower, yoga, or listening to relaxing music will go a long way to induce sleep.
- Limit/Avoid Daytime Naps
While energizing, daytime naps could be robbing you of your precious sleep at night. It would thus be advisable to avoid such, and only nap for up to 30 minutes if you have to. You also don’t want to take the nap a few hours after lunchtime, as this will only wreck your sleep cycle.
Regular exercise is not only good for your health but also promotes a healthy circadian rhythm. Experts however recommend exercising during the morning hours and not too close to your bedtime.
- Learn to Manage Stress and Depression
Never go to bed when stressed or worried about something. Doing so will only make you toss and turn for hours. Instead, take on activities that will help you calm down. Writing down your concerns and stressors in a journal might help too. Meditation and yoga have proven to be quite beneficial in combatting stress and depression. Give it a try today.