8 tips to help you sleep better

“Goodnight.”
Do you keep hearing this word, but are unable to get a good night’s rest? You must know the importance of sleep for regulating your body each day, first hand. Hence, we’ve compiled a list of tips to help you sleep better.

A good night’s sleep is the foundation of your body and brain, both. There are a lot of factors that can interfere with your body’s sleep schedule. These may include stress, diet, illnesses, and so on.

Sleep is the best meditation.

Gautam Buddha

It is easy to pick up a routine that can help you sleep better, since you may be unable to change the factors affecting your sleep.

We’ll help you begin with these 8 simple tips:-

1. Stick to a schedule

Time, Timer, Clock, Watch, Hour

The recommended amount of sleep for an adult is at least 7 hours. You should stick to a schedule of maximum 8 hours everyday. Try to limit the difference in times between your weeknights and weekend nights.

Go to bed and wake up at the same timing every day. Consistency is key, as it will reinforce your body’s sleeping and waking cycle. If you have trouble falling asleep withing 30 minutes, try doing something relaxing, or something that doesn’t require much activity such as listening to music or reading a book. Go back to bed as soon as you become tired.

Repeat the cycle everyday, and you’ll be able to do it naturally.

2. Avoid caffeine, alcohol and nicotine

Do you enjoy the night-life with some drinks or a smoke? Bad news for you, the substances in these hinder the development of melatonin, the chemical that regulates sleep.

You should avoid coffee, tea, alcohol and cigarettes 4-6 hours before sleeping, which means you should have your last sips within the evening. If you regularly drink alcohol you might know that alcohol stimulates sleep, but after a while it becomes an irritant. It increases the number of awakenings, and decreases the quality of sleep.

3. Create a relaxing, sleep inducing environment

Girl, Sleep, Female, Woman, Young

The regulation of melatonin starts best in a cool, dark environment. Exposure to daylight or blue light makes it more difficult for the body to fall asleep, as the body assumes it is still daytime. Avoid prolonged usage of light emitting screens, keep the temperature cool. Lower outside noises, or loud devices with white noise such as a whirring fan.

Doing activities that calm you before bed, such as listening to low-volume music, taking a relaxing bath, can help induce a better sleep.

4. Don’t nap in the day

Sleep, Bed, Woman, Bedroom, Sleeping

This might be an obvious fact, and also an obvious downer for the ones who love naps. Try limiting your naps to 45 minutes to an hour, to keep your sleep-wake cycle undisturbed. If you work late in the night, then you’ll probably need a nap late in the day before you start working to keep yourself energized.

5. Eat early, sleep early

Bird, Early, Eating, Worm, Yellow, Eat

Eating a cheese pizza at 10 pm can be a recipe for disaster. Your body will spend a lot of effort digesting heavy foods. Therefore, it is best to eat your dinner 3-4 hours before bed, and avoid foods that can cause indigestion. If you do get hungry in the night, eat light foods that won’t disturb your sleep.

6. Drink enough fluids before 9 pm

Sea, Message In A Bottle, Shipwrecked

Limit your fluid intake after 9 pm so you don’t have to go to the washroom frequently while trying to sleep. Drink enough that you don’t have to wake up thirsty in the middle of the night, but not too much that it disrupts your entire sleep cycle. This is one of the most important tips to help you sleep better.

7. Try to resolve all your worries before bed if you can

Man, Employee, Office, Manager, Good

Jot down the things on your mind and set it all aside. Make sure there are no incomplete thoughts such as knowing a following song lyric or texting someone. Get organized, set your priorities and begin with the basics.

8. Exercise early

Sports, Persons, Running, People, Young

Daily physical activity can induce better sleep. However, you should avoid being too active before bedtime, as this increases your heart rate, keeping you awake. Exercise 4-5 hours before bed to cause some fatigue secrete cortisol, a hormone that activates the alerting mechanism in the brain.

Know when to seek professional help

Nurse, Stethoscope, Medicine

It’s common to have a few sleepless nights once in a while. However, if following the above tips to help you sleep better gains you no results and those dark circles don’t leave, you should contact a doctor. There may be underlying causes and conditions to your sleep problem, and seeking professional help may help you identify them.

Visit 1ML Healthcare Services for more interesting reads!

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