A good night’s sleep can be affected by a wide range of things, including sickness, family obligations, and stress at work. It makes sense why getting good sleep can be difficult at times.
It’s possible that you have no control over the things that keep you from sleeping. You may, however, develop routines that promote healthier sleeping. Start with these easy suggestions given below.
1. Stick to a sleep schedule
Limit your sleep time to eight hours. A healthy adult needs at least seven hours of sleep per night. Most people can fall asleep for no more than eight hours and yet feel rested.
Including weekends, go to bed and rise at the same hour every day. Consistency strengthens the sleep-wake cycle in your body.
After settling down for around 20 minutes, if you still can’t sleep, get out of bed and relax. Read a book or play some relaxing music. When you are exhausted, go back to bed. Repeat as necessary, but keep your bedtime and wake-up time the same.
2. Pay attention to what you eat and drink
Don’t overeat or go to bed hungry. Avoid eating a big, heavy dinner right before bed, in particular. You might not sleep due to discomfort.
Alcohol, caffeine, and nicotine should all be used with caution. Nicotine and caffeine have energising effects that take hours to subside and can disrupt sleep. Additionally, alcohol might interfere with sleep later in the night, even if it may make you feel drowsy at first.
3. Create a restful environment
Keep your space cool, quiet, and dark. It could be harder to fall asleep if you are exposed to light in the evening. When it’s close to bedtime, avoid using light-emitting screens for too long. To establish a setting that is appropriate for your needs, think about utilising earplugs, a fan, room-darkening curtains, or other gadgets.
Better sleep may result from engaging in calming activities
before bed, such taking a bath or practising relaxation techniques.
4. Limit daytime naps
Long daytime naps can interfere with nighttime sleep. Limit naps to no more than one hour and avoid napping late in the day.
However, if you work nights, you might need to nap late in the day before work to help make up your sleep debt.
5. Include physical activity in your daily routine
Regular physical activity can promote better sleep. However, avoid being active too close to bedtime.
Spending time outside every day might be helpful, too.
6. Manage worries
Before going to bed, try to put your worries or concerns to rest. Write down your thoughts, then put them aside until tomorrow.
Stress reduction may be beneficial. Start with the fundamentals, such as organisation, prioritisation, and work delegation. Additionally, meditation reduces anxiety.