Have you been struggling to fall or stay asleep? Your lifestyle or the foods you eat could be to blame for the many mornings you wake up feeling tired and fatigued. Making a few (slight) changes to your life can, however, help improve your sleep patterns making it possible to wake up feeling rested. You, however, should work towards achieving this to see an improvement. Whether it is that demanding job, an exam, or anything else keeping you from getting enough sleep, follow the tips outlined below to be able to enjoy good quality sleep. These will help you wake up feeling rested as well.
1. Limit Your Caffeine Intake
Although you might not do without your regular cup of coffee, tea, or drinking chocolate, limiting your intake of the same can contribute to good quality sleep at night. These drinks, including appetite suppressants and pain relief medication, contain caffeine, a compound known to prevent sleep. Reducing your caffeine intake and avoiding anything with caffeine in it after 1.pm would be a wise idea too.
2. Don’t Drink Towards Bedtime
Many people will turn to alcohol whenever tired or stressed. Although alcohol may seem to help you fall asleep quickly, it causes sleep disruptions, which make it hard to stay asleep. This is because you’ll have to make repeated trips to the bathroom, among other issues. That said, avoiding alcohol and especially towards bedtime can help improve your sleep patterns. Be sure to seek professional help if struggling with alcohol use.
3. Relax
Going to bed when already stressed will only make you toss and turn for hours before finally drifting to sleep. Trying to relax before your bedtime can, however, help you fall asleep faster. All you need is to create a routine to help you unwind, relax, and get ready for bed. A great option is a loft bed to elevate your sleeping space away from the bedroom creating a haven for sleep. Some of the recommended ways to de-stress before bedtime would be by listening to calm and relaxing music, reading a book, or even having a cup of warm milk. You might also want to avoid electronic devices from 1 hour to 30 minutes to your bedtime.
4. Put on Some Body Exercise
Regular physical exercise is not only good for your health but also promotes good quality sleep. Although experts recommend getting at least 30 minutes of exercise for three days in a week, you shouldn’t exercise 2 hours to your bedtime. This is because exercise stimulates the muscles and brain increasing alertness.
5. Create A Routine
Create a routine on when you go to bed and wake up every day. Be sure to stick to this routine all the time. This includes weekends and holidays. Doing this makes it easier for the body to maintain a healthy circadian cycle.
6. Avoid Daytime Naps
A powernap provides your body with the energy it needs to push on through the afternoon. While it may be good for your performance, it can have a negative impact on your sleep pattern or ability to fall asleep at night. That said; skip the afternoon naps for a more relaxing sleep at night.
7. Don’t Go To Bed Hungry Or Too Full
Overfeeding just before bed will only make it hard to fall asleep. Going to bed hungry is even worse. Only have a light meal or snack before retiring to bed.