Help improve your sleeping habits at home for a healthier and happier life!
Your daily routine, the foods and drinks you consume, and the medications you take, if any, can affect your sleeping pattern massively. A person who wakes up early works out and consumes a healthy diet has a different sleeping pattern than another who sits idly most of the time, ingesting junk food. Nonetheless, no matter what type of person you are, some behaviors may lead to sleep interruptions or deprivation. On that note, read on to find out great tips you can apply to your bedtime routine to enjoy the best sack time.
Create a Schedule
The recommended duration of sleep for healthy people is seven hours, so don’t allow yourself to sleep more than eight hours a day. You don’t need more than that to relax your body and start a new, fresh day. Try to set a schedule, where you go to bed and wake up at the same time daily, even on weekends. If you need a longer stretch on the weekends, try not to exceed your regular schedule by more than one hour. A consistent pattern strengthens your body’s cycle and can help you fall asleep and get up quickly. Moreover, if you’re unable to fall asleep in 20 minutes, leave your room and find something relaxing to do. Read your favorite book or listen to calm music. Get back to your room only when you feel sleepy enough.
Set the Mood
An ideal bedroom is often cool, dark, and quiet. Being exposed to light makes it difficult to fall asleep, so it is wise to restrict screen time an hour before bedtime. Moreover, consider using blackout blinds, earplugs, a fan, or any other device to create a peaceful environment. Additionally, you can also invest in a quality bed. Consider investing in a bigger mattress to give you a spacious sleeping surface. It will also help improve your posture and ensure that your body is supported properly. Try to practice relaxing activities before bed, such as lighting scented candles or taking a hot bath to promote better sleep.
Mind Your Diet
The last thing you want to do is to go to bed starving or stuffed. Particularly speaking, stay away from heavy meals a few hours before bedtime. Stomach discomfort can keep you awake all night. Additionally, avoid consuming nicotine, caffeinated drinks, and alcohol at least 4 hours before you go to bed. The effects of caffeine and nicotine don’t wear off right away; they may take hours and can impact your sleep quality. While alcohol can have a snoozy effect, it can interfere with your sleep in the middle of the night. Furthermore, if you sleep hungry, your mind won’t stop thinking about food. It is best to have an adequate meal 3 hours before saying good night.
From daily stress at work and home responsibilities to unanticipated challenges and problems, there are countless reasons that can affect the quality of your sleep. Although you may not be in control of the factors that disrupt your sleep, you can incorporate some healthy habits that stimulate better sleep. Keep the listed tips in mind and apply them daily for better results.