10 Ways to Get a Better Night’s Sleep
Everyone deserves a better night's sleep. This is because it actually improves your wellbeing, mood, and level of happiness. Research shows that getting a good night of quality sleep contributes to improved performance and greater efficiency. This is because you are able to focus on whatever you are doing at any given time. However, unavoidable circumstances can deny you an opportunity to relax your body and mind. If you have been struggling to fall asleep at night, here is a list of tips that can help you get quality sleep naturally.
1. Avoid Alcohol and Coffee in the Evening
This one is actually a no brainer. Indulging in alcohol after 3 pm means that you may not be able to sleep at night. This is because you will have to wake up many times to relieve yourself in the bathroom. Keep in mind waking up every now and then at night can really disturb your ability to fall asleep. It’s also important you avoid drinking coffee in the evening. This is due to the fact that coffee contains caffeine, an ingredient that keeps you alert most of the time. If you must drink coffee, make sure you take it during the day, probably before 4 pm.
2. Adopt a Sleeping Routine
Most people will advise you to use an alarm when you have trouble waking up. The truth is that you don’t need to be woken up by the alarm on your phone. This is because the brain has its own alarm. In fact, your brain is wired to stick to a routine. When you start going to bed and waking up at a certain time, your brain will eventually get used to the routine. But for the routine to be a success, you really have to discipline yourself. This means you must stop doing everything when it’s time to sleep and also wake up regardless of how warm the blankets feel.
3. Make Your Bedroom Darker
It’s hard to sleep when the lights are still switched on. This is because your brain gets confused by the light. For you to sleep naturally, you must switch off the lights and turn down your window curtains. Leaving the curtains open creates a distraction by allowing light from outside to flood the bedroom through the window. This actually helps in creating an ideal environment that encourages your brain to go to slumberland.
4. Switch off Electronics
Noisy electronics can be a pain in the neck when you are trying to get some sleep. This is because their motors generate noise that irritates your ears. For the sake of avoiding the disturbance that’s caused by these appliances, it’s recommended you either switch them off or move them further away from your bedroom.
5. Eat Your Supper Early
Most folks like to take their supper late in the night. This is actually a huge mistake. The problem is that you will not be able to sleep well as the stomach will still be at work as it breaks down the food. You should actually eat two or three hours before bedtime. This will create enough time for the stomach to digest whatever you have consumed and allowed you to enjoy better sleep.
6. Tame Your Snoring
Sharing a bed with a snoring partner can disturb your sleep. It’s like sleeping in the car while the engine is still running. The problem is that most people don’t realize they have a snoring problem. The problem can be worse if you were recently diagnosed with sleep apnea. In such a case, you will be waking up feeling tired. The fatigue is usually caused by sudden stops in breathing while you sleep. Fortunately, you can remedy the condition by going for a CPAP in twin falls. The CPAP machine is designed to supply adequate air that helps in countering snoring and maintains consistent breathing.
7. Reduce Room Temperature
Setting your AC at high temperature during summer is a recipe for trouble. The resulting heat will make you sweat like you are running on the treadmill. Such high settings are reserved for winter. By the rule of thumb, the temperature in your bedroom should never exceed 70 degrees Celsius. If the AC doesn’t help in bringing the temperature down, you should consider turning the fan on.
8. Exercise During Daytime
Exercising during the day can really help in boosting the chances of sleeping well at night. This is because you will be so tired in the evening. The other benefit is that working out will help you in managing the stress that has been causing you to have sleepless nights. For best results, you should take a bath before going to bed as it helps in relaxing your worn out muscles.
9. Get a New Mattress and Pillow
There is no way you can get a better sleep when your mattress and pillow are totally worn out. In fact, a worn-out mattress makes you vulnerable to low back pain. The logic behind this argument is that a worn-out mattress can’t support your spine because it has lost its stiffness. You should, therefore, consider investing in a new one. Pillows are also useful when you need to cushion your joints from pain.
10. Soundproof Your Bedroom
If you live in a noisy neighborhood, you may experience difficulty in sleeping. This is because you are constantly woken up by loud music and car honks. Since moving out may not be an option, especially if it’s your own house, it’s recommended you try soundproofing your bedroom as much as possible. This helps in ensuring that external noise doesn’t penetrate into your bedroom.