Majority of people out there are not getting anywhere near as much sleep as they could or should be and are paying a hefty price for it.
People are walking into work absolutely exhausted, crippling their productivity and causing all kinds of problems in their career. Others are finding that lack of sleep is devastating to their body and their mind, inflicting havoc on their health in a way that many people couldn’t have expected or anticipated.
Thankfully, with the tips below, you can be able to get your sleep schedule right back on track and dramatically improve the quality of sleep that you enjoy at the exact same time.
Stick to a Sleep Schedule
The recommended amount of sleep for a healthy adult is at least seven hours a day. For someone with sleep issue, it’s recommended that you set aside not more than eight hours for sleep.
Go to bed and get up at the same time every day and Try to limit the difference in your sleep schedule on weeknights and weekends to no more than one hour. Doing this steadily reinforces your body’s sleep-wake cycle.
After like 20 minutes and you still can’t fall asleep don’t fall asleep, leave your bedroom and do something relaxing like reading or listening to soothing music. Go back to bed when you’re tired.
Be Cautious of What You Eat and Drink
Avoid heavy or large meals within a couple of hours of bedtime and don’t go to bed hungry or stuffed. Your discomfort might keep you awake.
Kinds of Stuff like Nicotine, caffeine, and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can cause havoc on quality sleep. And even though alcohol might make you feel sleepy, it can upset your sleep later in the night.
Cool Things Down
It’s always difficult for the body to cool itself down as opposed to warming itself up which is why you’re going to want to make sure that you keep your bedroom as cold as possible.
You’ll definitely want to have blankets around to make sure that everyone sleeping in that room is comfy, but start off at a baseline of a much colder temperature then you would have gone with originally and add blankets as required. This will help speed up your ability to fall asleep and you’ll get higher quality sleep on top of it!
Create a Restful Environment
Create a room that’s good for sleeping. Often, this means a cool, dark and quiet room. Exposure to light might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime.
Researchers at the University of Philadelphia have found a very serious connection between insomnia and high-level brain activity with the mobile devices and screens that we spend so many hours looking at each and every single day.
Our brains have been developed over thousands of years to react specifically to light, and when the light from our screens interacts with our brains we aren’t able to “turn off” our minds and go to sleep.
Some people find it difficult to fall asleep without a little bit of white noise in the background (and that’s likely why most people leave their TV on), but it’s always a good idea to switch to the radio and keep your cell phones or tablets in a drawer somewhere to get sleep faster.
You can also consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs. And also doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep.
Limit Daytime Naps
Long daytime naps can seriously interfere with nighttime sleep. If you choose to take a nap, try limiting it to 30-40 minutes and avoid doing so late in the day. For those working nights, you might need to nap late in the day before work to help make up your sleep debt.
Sleep on Your Side
It is highly recommended that you sleep on your side to get the best benefits, especially if you’re lucky enough to cuddle up in bed with someone close to you.
This leading position has also been shown to reduce stress levels and relax the body more effectively, something that chiropractors recommend to each and every one of their patients.
Include Physical Activity in Your Daily Routine
Regular physical activity can promote better sleep, however, avoid being too active close to bedtime and spending time outside every day might be helpful, too.