Sleeping well is one of the most critical factors for maintaining your physical and mental health. Your body needs those rest hours to function correctly and recover from daily activities.
Insomnia and sleep problems are considered great enemies of a healthy life. If you are having a hard time getting up in the morning, have trouble concentrating during the day, or continuously feel sleepy, you are probably not getting enough sleep.
On the other hand, struggling to fall asleep is also a common problem. Unfortunately, insomnia has become quite a common problem today.
The high level of stress we are exposed to in our daily lives can profoundly affect our ability to get a restful night’s sleep.
However, we will give you nine tips to help you achieve the rest you need and improve your sleep health.
Keep a Sleep Schedule
Set a fixed time to go to bed and wake up, even on weekends. Having a regular sleep schedule will help you regulate your body clock, which in turn will make falling and staying asleep easier.
Following a regular schedule can help you live a happier and healthier life. On the other hand, erratic sleep patterns can leave you feeling out of control.
Just a few adjustments to your daily routine will help you go to bed and wake up at the same time every day.
Have a Relaxing Bedtime Routine
Doing a relaxing activity or routine just before bedtime will help you separate sleep time from daily activities that cause excitement, stress, or anxiety and make it more difficult to fall or stay asleep.
Activities like meditation or yoga will help calm your body and mind and allow you to sleep soundly.
Condition the Room Where You Sleep
The room where you sleep should be a space of serenity and silence. Keeping any electronic devices out of your rest area is an excellent idea.
Your bedroom should be orderly and without clutter to facilitate a quiet environment. Having a cool temperature and a dark environment can be immensely helpful too.
Turn off the lights and close your blinds, shutters, or window coverings to keep out the light.
Staying physically active each day by walking, running, or swimming can help you obtain restful sleep.
It has been scientifically proven that people who exercise regularly fall asleep faster, get a higher amount of deep sleep, and wake up less frequently during the night.
Use a Comfortable Mattress and Pillow
Make sure you have a comfortable mattress that supports your entire body. Use a comfortable and clean pillow, making sure it is free of allergens that can affect your health.
Remember that you spend a large part of your life on your bed, so making sure it is as comfortable as possible is essential.
Avoid Alcohol, Cigarettes, and Heavy Meals at Night
Alcohol, cigarettes, and caffeine can disrupt sleep. On the other hand, large or spicy foods can cause indigestion and make sleep more difficult to maintain. If possible, avoid eating large meals two to three hours before bedtime.
Do Not Take Long Naps
Taking a short nap can help you recharge to continue with your life for the rest of the day. However, a nap longer than 20 minutes will hinder your ability to fall asleep at night.
Use the Bed Only to Sleep
Reading, listening to the radio, watching television, or checking the phone in bed can keep your body awake, so you should do them elsewhere in the house.
Besides, the light emitted by electronic devices’ screens delays melatonin’s secretion, the sleep hormone, which influences the sleep-wake cycle.
Avoid Sleeping Pills
Try not to use sleeping pills. If you take sleep aids regularly without a specialist’s supervision, you could be causing significant damage to your body and hindering your ability to fall asleep on your own.
By following these tips, you will enjoy a much more restful sleep at night and feel much better rested when you wake up.
However, if your sleeping problems persist, do not hesitate to go to a specialist.