Nothing beats a good night’s sleep after a long day at work or school. However, not everyone falls asleep fast. Some lay awake all night – tossing and turning, and before they even realize it, it’s morning already. If you’re having trouble sleeping, don’t worry – restless nights can be prevented for good.
There are several factors contributing to poor sleep. Knowing these can help you address the root cause. Some may be uncontrollable, but here are tips or habits you can adopt to help you sleep better.
1. Keep a sleeping routine
You may not know this, but you can have more control over the crucial factors affecting your sleep quality. One of which is keeping a bedtime routine. Adults need at least eight hours of sleep to rest their bodies. Try to sleep and wake up at the same time every day, even on weekends. If you stick to this routine, you won't even need an alarm clock.
Reducing your daytime naps also helps you sleep better at night. Power naps are healthy, but napping for more than an hour affects nighttime sleep. Napping late in the afternoon also contributes to a lack of sleep.
2. Control exposure to light
Light is a significant factor in getting sound sleep at night. Nighttime darkness helps your brain release melatonin, a hormone that enables you to relax and sleep. Meanwhile, getting daytime sunlight exposure helps regulate your wake-time routine.
Minimize nighttime light exposure by keeping your room dark. Installing heavy curtains, blackout blinds, or using a sleep mask helps. Your brain thinks it's still morning when you use your phone or watch TV at night, causing insomnia. With that said, you need to reduce light exposure by avoiding screen time before bedtime.
3. Create a relaxed bedroom environment
Improved sleep promotes a healthy mind and body. Therefore, it’s only worthwhile to invest in items that make sleeping at night more comfortable.
Keep your room cool and noise-free so you can get better sleep. Invest in a thermostat that you can conveniently adjust to a few degrees before bedtime. Then, block out unwanted noises by using quality earplugs.
Also, you might want to consider investing in quality beddings, mattresses, and pillows. Studies suggest that a comfortable bed improves sleep quality. Try spraying Room and Linen Mists over your curtains and bed to create a relaxing and calm bedroom environment. It has a calming aroma that enhances your mood before going to bed.
4. Maintain a healthy diet
A healthy daytime and nighttime diet affect your sleep quality and overall health. Your daytime eating habits must be rich in fruits, vegetables, and healthy amounts of red meat. Doing this will help you fall asleep faster and stay asleep longer.
Avoid eating large meals before bedtime or at least two hours before bed. Eating late at night can cause indigestion, making it difficult to sleep. Drinking too many liquids may also cause frequent bathroom trips. However, it is also important to make sure you don’t go to bed hungry.
Drinking coffee during the day also affects your sleep. In fact, caffeine can disrupt sleep 10 to 12 hours after consumption. The same applies to alcohol consumption. If you want to have a relaxing sleep, consider limiting your caffeine and alcohol intake.
5. Clear your head before bedtime
Stress management is another excellent way to achieve a peaceful sleep. To do this, try to resolve all your worries before bedtime. Otherwise, try not to dwell on it before going to bed. You could also try keeping a journal and relaxing your mind by taking deep breaths, listening to relaxing music, or reading a good book.
Bathing before bedtime is another thing you can do to sleep faster and deeper. Calming aromas like Room and Linen Mists can help relieve your mind and improve sleep.
Make sleep a priority
Through these tips, you can prevent sleepless nights from ruining your mood and focus during the day. Keep working on these habits until you no longer experience sleepless nights. Prioritize sleep to boost your sharpness and memory, and improve your well-being as a whole.
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