In this article we will answer this question :How to Sleep Better at Night , and we will discuss more factors help yo to sleep better. One of the basic biological needs that our body has is sleep. Just like eating a balanced diet and having a regular workout routine is important for a healthy individual, so is sleep. Depriving the body of enough sleep, that is approximately 6-8 hours a night, can lead to serious health conditions such as obesity, diabetes and heart problems. These hours of sleep, though crucial for the maintenance of a healthy lifestyle, some people do not get them. Discussed below are a few tips that are considered useful in improving your quality of sleep at night.
1Watch your diet
It is very essential to be mindful of what you consume before bedtime. It is recommendable to avoid drinks and foods that are likely to mess with your sleep patterns. Certain beverages that are high in caffeine like coffee and tea, alcoholic drinks and even substances that contain nicotine like tobacco cigars are the culprits that may cause your sleeping pattern to be irregular. It is therefore best to avoid intake of these beverages a few hours before the time that you expect to retire to bed.
2Make your bedroom a “sleep-magnet”
This might sound absurd, “sleep magnet” hell yes! Create a conducive environment in your bedroom that will enable you to be able to fall asleep more easily. This can be done by using fabric that is heavy for your bedroom curtains, keeping your bedroom cool, have a dim light in the bedroom like a night-light, or the currently popular glow-in-the-dark wallpapers that dimly glow and help soothe the brain to relax and hence making you fall asleep much faster.
It is also advisable to keep electronics like the TV, or computers off a few hours before you go to bed. The reason is that the devices produce a lot of blue light which is likely to keep your brain alert and awake, hence you will have a lot of difficulty finding sleep.
3Have some “foreplay” with your sleep
It is important to put your body in the mood, preparing it to go to sleep. You can choose from a range of relaxing activities that you can engage in before you go to bed. This could be, having an interesting read, but definitely avoid horror novels before bedtime, because they will spill some adrenaline and your brain will release a hormone known as cortisol, which is also called stress hormone that will definitely interfere with your sleep by increasing alertness. Relax, take a long bath or listen to soft music that is soothing to the brain. Definitely you will get that restful night.
4Go to bed when you are tired
An eventful day at the office, or at school will make your body feel tired. It is recommended that you head to bed when you feel tired. Otherwise, study has shown that when you have to struggle to fall asleep, you cause your brain to despair, and as we have already mentioned, any kind of stress before bedtime is not healthy at all.
In case you are not tired and it is bedtime, do an activity that will induce sleep, play a short game, engage your mind for a while and that yawn will notify you it’s time to sleep.
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When you have to take a nap, do it wisely or do not do it at all. When you take a nap late in the evening, after 5 o’clock, you are going to interfere with your sleep later in the night. If you must take a nap, be sure to keep it short and early in the day.
6Bask in the sun during the day
Exposure to natural light is likely to increase your sleep-drive. This is according to a recent study that revealed the importance of natural light. When you wake up in the morning, the first thing you should do is to let the light flood in. It alerts your internal clock that its morning hence your mind will adjust quickly to the transition from slumber.
7Regulate your water intake
When you are about to go to bed, it is advisable that you balance your fluid intake. Take enough water so that you avoid waking up in the middle of the night when you are feeling thirsty, also do not overdrink such that you keep waking up to empty your bladder. This will disrupt your sleep and might make it going back to slumber land difficult.
8Keep your dinner light
Sleep patterns are likely to be disrupted by indigestion problems like gas and constipation. Therefore, it is best to have a light meal for dinner to avoid this. Have your breakfast like a king, your lunch like a queen and your dinner like a pauper. Eat less to avoid indigestion problems.
9Work out early and vigorously
Training your body and working out is healthy and recommended. However, when you exercise, your brain releases stress hormones hence becomes more alert. Try to train a few hours before bedtime if not early in the day. It will help you to maintain a good sleep-hygiene.
10be active during the day
Engage yourself in activities that will require you to move around much during the day. This will tire your body muscles as well as brain. Consequently, you will manage to fall asleep much faster for your body to rejuvenate and heal itself naturally. You will wake feeling more fresh and energetic.
For you to sleep better, it is important that you train your body to relax. Make relaxation your aim and not sleep. Meditate and reflect, think happy thoughts as you lay on the pillow, this will help your mind get off stresses of work and will soothe you to sleep better.
12Postpone your worrying
It is advisable that when you go to bed and have that issue in your mind that you can’t stop worrying about, it could be your due mortgage payments, or work issues, note them down in your diary.
Deal with them in the morning when your mind is fresh, then will you be able to think straight. Other than worrying about the task you never managed to complete at work, or that irritating client, write and put your problems aside.
13Do not sleep straight after dinner
For a better rest at night, avoid going to bed immediately after having dinner. This will not only cause you to have indigestion problems, but you are more likely to wake up in the middle of the night. This will disrupt your sleep and make it difficult to go back to sleep. After dinner you could engage yourself, wash the dishes, relax and enjoy a glass of wine. These will help you sleep better.
14Make your comfort a priority
Uncomfortable mattresses and pillows might actually deprive you of a bountiful night of sleep. Make sure that where you sleep you are comfortable.
15Take a melatonin supplement
Melatonin is a supplement that is taken to improve the quality of sleep. It is mostly given to patients suffering from Insomnia. Research shows that the supplement has no adverse effects on the user. It will simply help you to fall asleep faster. However it is best to seek advice from a doctor.
In a nutshell, a good night’s rest will not only increase your productivity, but also make you more energetic, improve your blood pressure and circulation, put you in a good mood and give you a stronger immune system and definitely a healthy and long life.