Do you toss and turn every night? It may be habits that you have that affect the quality of sleep that you get. Many factors do interfere with the type of sleep you get at night, and it is best to consider what works for and against your sleep time. Whether it is family responsibilities, work stress, or unexpected challenges. These and others can affect the quality of sleep you get. When you are not getting any quality sleep after several trials, know when to contact your doctor. The doctor will help you identify and treat any issues that interfere with your sleep and help you get the sleep you deserve. Below are 5 habits that you can adapt to for better sleep.
- Create A Restful Environment
The room that you sleep in should be ideal for sleeping. But how do you create it to ensure it is a restful environment? It should be cool, quiet, and dark. This is because exposure to light makes it challenging to fall asleep. Therefore, ensure that you keep off light-emitting screens before you head off to sleep. These are mobile phones, laptops, television screens, alarm clock lights, among others. Also, consider using earplugs for noise, room darkening shades, among other things that keep noise and light away for a sleep conducive environment. A comfortable and supportive novaform mattress and quality bedding are essential for you to sleep well. Plus, do calming activities before your sleep time. For instance, try taking a warm shower and other relaxation techniques that help promote proper sleep.
- Stick To A Sleep Routine
As you make your sleep routine, set aside at least eight hours of sleep. These are the hours that sleep specialists recommend for any healthy adult, and sometimes seven hours is deemed okay. However, others feel well-rested even with fewer hours of sleep. So sleep routines and sleep needs are different for every person. What a sleep routine will help you do is to set your sleep-wake cycle on an everyday routine. Plus, ensure that this schedule works for weekends and holidays or at least limit the difference. This will be helpful as consistency will reinforce your body’s circadian rhythm. In a case where you do not fall asleep in about 15 to 20 minutes, leave your bed to do something relaxing. For instance, listen to soothing music or read a book. When you are tired, you can go back to bed.
- Pay Attention To What You Eat And Drink
To sleep well, avoid going to bed stuffed or hungry. Particularly, hours to bedtime avoid large or heavy meals. This will create discomfort, and it will keep you up as you toss and turn, looking for a good sleeping position. Some of the things to keep off in your meals before bedtime are caffeine, nicotine, and alcohol too. The stimulating effects of caffeine and nicotine take hours to wear off your system and hence affect the quality of sleep you get. Besides, although alcohol makes you feel sleepy, later in the night it disrupts your sleep.
- Limit Day Time Naps
Did you know when you take a long daytime nap, it will interfere with your sleep at night? Therefore, if you choose to nap, limit the time to at most 30 minutes and avoid napping when it is so late in the day. However, where you work nights, you may need to nap late in the day before you head on to work to help you stay alert at work and make up your sleep debt. So target to nap at midday or thereabout for 30 to 40 minutes.
- Manage Worries
Before you head on to the bed, try to resolve any concerns or worries that you have. The best way to do this is to write down what is in your mind and set it aside for tomorrow. This will help calm your mind, and you are in a better position to fall asleep with ease. Also, do stress management, for instance, you can delegate tasks, set priorities, and get more organized. Trying to meditate and light exercises are also known to be helpful.