Adequate sleep is a critical aspect of healthy living; it’s as vital as a healthy diet and regular exercise. Lack of sufficient sleep has many adverse effects, including increased risk of atherosclerosis, diabetes, disrupting concentration & mood, and weight gain and upsetting hormones. Thus regular and adequate sleep is essential for your mental, physical, and emotional wellbeing. Consider the following tips for better sleep.
Mind what you eat and drink
What you drink and eat has serious effects on your sleep pattern. If you want to sleep better and wake up fully rested, you must avoid alcohol, limit caffeine, nicotine, and cigarettes. For example, alcohol may help you to relax, but it’ll affect your sleep pattern. You should also not go to bed stuffed or hungry. Most importantly, avoid large or heavy meals a few hours to bedtime.
Set up a restful environment
Your bedroom should have the ideal setting for sleeping; this means it should be quiet, dark, and cool. For example, you can use room-darkening shades, a fan, or any other gadgets to create the right environment for sleeping. If your mattress is no longer comfortable, purchase a new one.
Exposure to light
It’s also vital to avoid a light-emitting screens at least an hour before sleeping. These devices include TV, laptops, tablets, and smartphone. Exposure to too much light will affect your ability to fall asleep. Also, develop a habit of switching off your phone when going to bed.
Go for calming activities
If you have challenges getting adequate sleep, you can engage in calming activities such as taking a bath or relaxation techniques to assist you in getting better sleep. For example, taking a warm bath a few minutes before getting to bed will help your body to relax, thus helping you to fall asleep faster and enjoy better sleep.
Regular exercise and sleeping position
It’s also essential to adopt the right posture when sleeping. You must note that not each sleep position is best for you, even if you’ve been using it for years. Experiment on the best sleeping position among sleeping on your stomach, you back, or on the sides. Regular exercise is also critical for better sleep, but it should be done in the morning or afternoon for better results.
Create a sleep schedule
Developing a sleep schedule is an excellent way of ensuring you get adequate sleep. Make sure you sleep and wake up at the same time each day, including weekends and holidays. This consistency is essential for the proper functioning of your body’s sleep-wake cycle, and it assists in promoting better sleep. If you’re in bed and still unable to get sleep, get out of bed, and do something that will help you fall asleep.