Sleep is something that a lot of people take for granted. With today’s fast-paced lifestyle, sleep deprivation is becoming more and more commonplace, which means more people are constantly tired, stressed out, and lacking in energy.
Getting enough sleep is a big part of your overall health. It’s just as important as eating good food and getting enough exercise since it’s your body’s way of healing itself, and also a way for your body to get ready for another busy day.
A lack of sleep can significantly impair your ability to be productive. It affects your ability to make decisions; makes you lose focus, more irritable, and prone to mood swings; and causes a lot of stress.
It can also make you feel weak and lethargic and cause fatigue.
That’s why if you want to be healthier and more active, getting a good night’s sleep should be a top priority.
Here are a few tips to remember that will make sure you sleep better at night.
How can you ensure that you get good sleep?
Be comfortable when you’re sleeping
Not having a comfortable bed can really mess up the quality of sleep that you’re having. If you’re not comfortable while you’re sleeping, then you’re more prone to aches and pains, causing you to wake up in the middle of the night.
Invest in a quality mattress that’s neither too firm nor too soft, as well as a good pillow. Choose what you feel is comfortable and provides enough support for your back.
Make sure to exercise, but not before going to bed
Daily exercisestimulates your body during the day and also helps relieve stress, making it easier for you to sleep well at night.
Exercise has also been found to reduce insomnia and make it easier for people to rest at night.
However, make sure not to do it in the evening or right before going to bed since the physical stimulation can make it hard for you to drift off to sleep.
Get enough sunlight
Your body’s internal clock, or circadian rhythm, depends on how much light you get during the day. Being exposed to sunlight helps you stay awake during the day and get better sleep at night.
If you’re unable to get enough sunlight, then having bright lights will work just as well, especially during winter.
Don’t use your phone before sleeping
It’s not a good idea to use your phone or be on your laptop right before going to bed since using these gadgets keep your brain active, which makes it hard to fall asleep.
They also emit a lot of blue light which tricks your brain into thinking that it’s daytime, thus making it hard for you to sleep.
It’s generally a good idea to avoid using phones, laptops, computers, or even watching TV at least 2 hours before you go to bed.
Avoid drinking coffee later in the day
While caffeine does help you focus and is a good way to wake you up in the morning, it’s not a really good idea to have a cup of joe in the evening. That’s because the caffeine stays in your body for six to eight hours, making it hard to fall asleep.
Instead of drinking caffeinated drinks, try drinking a hot cup of cocoa or milk. Or you can drink decaf.
Take fewer naps during the day
A lot of people try to compensate for their lack of sleep by taking more frequent naps during the day. This might help in the short term, but in reality, you’re not getting quality sleep.
Naps also confuse your body clock and disrupt your circadian rhythm, which makes it even harder for you to rest at night.
If you want to take naps, try doing so for a maximum of 30 minutes or less during the day. This should help keep you refreshed and well-rested, but it won’t affect your sleep.
Have a bedtime routine
Having a set routine every night helps you calm down and relax, making it easier for you to fall asleep.
Some people like to read books, have a warm bath, or listen to relaxing music right before they go to bed. Try and figure out what works best for you and stick to it.
Even if you’re traveling, it’s a good idea to stick to your bedtime routine so that you can have a good night’s sleep.
A sleep schedule helps a lot
It’s always a good idea to sleep and wake up at consistent times every day. A sleep schedule helps in this regard because it keeps you from oversleeping and helps you avoid staying up too late at night.
It also helps regulate your circadian rhythm, which makes it easier for you to get good sleep.