7 Best Tips For Better Sleep At Night
If you are having trouble sleeping at night, these 7 tips will help you get the rest you need.
- Have A Bedtime Routine
Having a routine will ensure that your body feels tired and can rest when it comes time to go to bed. Incorporate a bedtime routine into your usual schedule to enable your body to sense when it is time for bed. It is also helpful to keep sleeping and waking time constant because the body will adapt to that rhythm.
- Create A Comfortable And Restful Environment
Ensuring that the room you are sleeping in has the right temperature and the bed is comfortable is a crucial part of getting better sleep. When the room is uncomfortable, the body becomes restless, and you end up having disturbed sleep.
Getting a room that has the right temperature, a Novafoam mattress that is in great condition, and lighting that enables you to sleep well is essential. The recommended temperature is 16-18 degrees. If you are sleeping in a room that is too bright, get a sleep mask to help block excess light out of your eyes.
You should also have a comfortable bed or mattress. If these are too small and the mattress is too hard, it will be extremely uncomfortable and therefore difficult for you to get good sleep.
- Create A Relaxation Technique Some Minutes Before Bed
Around 90 minutes before bedtime, start winding down so that your body will relax and you can be able to get to sleep without tossing and turning. Find activities that help you sleep better, such as reading a book, taking a warm bath, or doing slow breathing exercises. These activities will to only calm your body but also your mind, ensuring that you fall asleep easily when you go to bed.
- Avoid Devices With Blue Light
Most of the devices we use these days emit blue light, and this makes it difficult for one to go to sleep. Most of the gadgets that we use in bed like laptops and phones or tablets can prevent you from going to sleep, and when you do fall asleep, they make it hard to get restful sleep. The reason behind that is the suppression of melatonin caused by the blue light. Without melatonin, the body finds it difficult to sleep well. Devices also tend to keep you up past your bedtime because of the engaging content you may be looking at.
- Avoid Caffeine And Alcohol Close To Bedtime
Caffeine causes the body to get restless because it disrupts your sleep. The same is true for alcohol. It can be tempting to take coffee or even alcohol because you feel it will help, but this is not the case. Instead of taking these, opt for better beverages such as herbal tea or warm milk before bedtime. Additionally, nicotine is another product that causes restless sleep, so make sure you cut down your nicotine consumption before bedtime.