At some part of our life, we all had problems going to sleep, don’t we? Not getting enough sleep at night, waking up frequently, trouble falling asleep are some of the most common sleeping problems. There can be many number of reasons why we are not getting the perfect night’s sleep, which includes medical problems, daily life stress, lack of physical activities, noisy surroundings, bad mattress, alcohol, drugs, caffeine and more.
Sleeping problems and a lack of perfect sleep can effect our health and body in negative ways. Then why not try these simple yet effective 10 tips for sleeping better.
#1. Keep Regular Hours (Even on Weekends)
Going to bed and getting up at roughly the same time every day will help the body to respect the biological rhythm, also called circadian rhythm that regulates your sleep and keep you normal. Select a time when you’re most likely to feel sleepy.
#2. Create a Quiet, Cool and Dark Sleeping Environment
How to get a perfect night’s sleep? Keep it as quiet and dark as possible. Neither your room should be too hot nor too cold. In many scientific studies, it is shown that a sufficiently cold environment is conducive to get a better sleep. Noise, lighting and temperature should be controlled in your bedroom to create a relaxing atmosphere, so you can sleep well.
Must Read: Amazing Health Benefits of Sleeping Naked
#3. Sleep in a Comfortable Bed
Make sure you have sufficient room to stretch out and move about comfortably. If you suffer from a bad back or a sore neck after a night’s sleep, consider changing your mattress and/or pillow that is more suitable for you. Learn how to buy a mattress, because you’ll be spending 25 years of your life in bed, so it’ a wise decision to invest in a comfortable bed.
#4. Exercise Regularly
Exercise should be a part of your life. Not only it helps you to lose weight, but it’s also great for getting a perfect night’s sleep. Swimming, Jogging, Walking, Yoga, can help you to get rid of daily life stress or tension. Also, avoid doing vigorous exercise close to bed, as it may keep you awake.
#5. Avoid Caffeine
Not many know this, but effects of caffeine can last for a day, so the chances of it affecting sleep are significant. Caffeine interferes with the process of falling asleep and can trouble deep sleep at night. Avoid drinking coffee, energy drinks, tea and other stimulants, especially in evening. Try herbal tea or warm milk, this will help you to sleep better.
#6. Don’t Over-Indulge
Too much spicy food or alcohol, especially late at night, can interfere with your sleep patterns. At first it seems that alcohol is helping us to fall asleep, but it will disrupt your sleep later on in the night. This also results in hangover and headache in morning. So, avoid too much food and alcohol at all cost. Eat healthy food for better sleep.
#7. Avoid Smoking
It’s bad for your health, bad for you family and for your sleep too. In many studies, conducted on smokers, it has been found that they take longer to fall asleep compared to non-smokers. Smokers wake up more frequently, and have troubles getting a good sleep.
#8. Shut Off Your Brain Before Going to Bed
Try to do something that relaxes your mind. For e.g. watch comedy shows, have a warm bath, listen to your favorite music, meditate or practice yoga to relax the mind and body. Try to let your mind focus on recalling the day’s precious little moments, instead of thinking about your daily work/office stress.
Also See: 3 Ways Technology is Affecting Sleep
#9. Write Away Your Worries
Never think about tomorrow’s tasks in your bed, this is not going to help in any way. Our primary goal to is keep our mind free from all kinds of stress, so that we can get a good night’s sleep. For this scenario, the best thing to do is to review the day, think about tomorrow’s tasks and then write it up on a notepad.
#10. Remember – Bed is for Sleeping and Sex
Make sure your bedroom isn’t filled with reminders of work and things you must do! Constant reminders of daytime things can hinder your sleep. Keep your bedroom solely for sleeping and sex. When you do this, your mind and body gets a strong message that it’s time to unwind, relax and sleep.
Help to sleep better with these helpful tips. A perfect night’s sleep is important for health and well being. Following these tips can help you get a good nights sleep