Who Wants Better Rest?
1. Make a Sleep Schedule and Stick to It
If you have an irregular sleeping pattern then it is about time to make a sleep schedule. It’s important to get eight hours of sleep a night! But, making a schedule isn’t everything, you have to stick to it in order to improve your sleep. Do your bet to follow the schedule on the weekends as well.
2. Exercise Regularly During Daylight Hours
Regular exercise is extremely beneficial for your sleep and overall health. According to several studies and researchers, it has been proved that exercising on a regular basis enhances and boosts all the factors that contribute to better sleep. Exercising also reduces the time required to fall asleep providing additional sleeping time. However, it is recommended to exercise only in daylight hours because exercising later in the day, especially before going to bed, could give rise to several sleep disorders.
3. Increase Your Exposure to Bright Light During the Day
Natural and bright light is very beneficial in balancing your circadian rhythms and sleeping properly. If you are an insomniac then this tip can help you a lot in getting a good night sleep. If you cannot get exposure to natural sunlight then add bright LED lights or bulbs in your home because both, natural and artificial bright lights can help you in getting a night of proper sleep.
4. Do Not Take Irregular Naps
If you have a sleeping disorders or irregular sleep patterns you can find yourself napping irregularly throughout the day. If you feel lazy and tired throughout the day then get up and take a walk, listen to music, get some fresh air or play some mind games. In short, rather than falling into a nap do anything that stimulates your mind.
5. Avoid Caffeine at Night
Consuming caffeine before going to bed can disrupt your natural relaxing during bedtime. Some studies have proven that if you consume caffeine six hours before sleeping then it could worsen your sleep duration and quality. This is why consuming caffeine after 3-4 p.m. is not suggested by health experts.
6. Eat Healthy Meals
Your diet plays a significant role in getting proper sleep. If you have an improper and unbalanced diet that includes lots of carbonated drinks and junk food then you are more likely to have sleep and health disorders. Sleep is disrupted by unbalanced meals because some of the food might not get digested completely and can cause indigestion or acidity. The solution to late night hunger pangs could be some a light snack or juice that doesn’t interrupt your sleep.
7. Avoid Alcohol Consumption
Many health and sleep experts suggest people to avoid alcohol consumption, especially at night, because alcohol increases the risk of snoring, sleep apnea or disturbed sleep patterns. It is also responsible to alter the hormone melatonin which is a chief sleep hormone and has a significant role in balancing circadian rhythms. Alcohol also leaves a negative impact on other important hormones that are a part of circadian rhythms hence, making your sleep quite uncomfortable.
8. Take a Relaxing Bath
Taking a warm and relaxing bath before going to bed helps you to fall asleep much quicker and have a good deep sleep. If you are not in a mood to take a full bath then you can just fill a tub with hot water, put your feet in it and relax for a while.
9. Get Your Room Ready For Sleep
Set the desired temperature for your room, turn off the lights or use a dim night lamp disrupt you falling asleep and get some comfy pillows and blankets. Your room’s environment contributes a great deal to getting proper sleep.