Small lifestyle changes can make a lot of difference when it comes to the quality of sleep you are getting.
Below are 10 tips that will help you get quality sleep.
Keeping Regular Sleep Hours
You need to go to bed and wake up at the same time every day because your body is going to adjust better. You need to choose a time you feel sleepy and tired. Your body will know when it is time to sleep, provided it is at the same time every day.
Creating a Restful Sleeping Environment
You need to make your bedroom a peaceful place where you can sleep and get enough rest. Noise, lighting, and temperature need to be controlled in your bedroom because it is going to help fall and stay asleep.
If you sleep with your pet in the same room, move it elsewhere because it can cause a disturbance at night.
The bed needs to be as comfortable as possible because it has a big impact on sleep. Invest in a new mattress, read these Ikea mattress reviews.
Getting restful sleep can be hard when your mattress is too hard or too soft, a bed that is old, or too small.
Moderate exercises like walking or swimming on a regular basis help in relieving tension that has built up over the day. You need to exercise early because doing it close to your bedtime is going to make it harder for you to fall asleep.
Cutting Down on Caffeine
Caffeine in tea, coffee, colas, and energy drinks are not good for sleep. This is because they will interfere with sleep. You will find yourself struggling to fall asleep. It also prevents deep sleep. If you want to drink something, go with warm milk or herbal tea.
Too much alcohol or food especially in the evening is going to affect your sleep. You might fall asleep faster after consuming alcohol, but your deep sleep is going to be disrupted later.
Nicotine is a stimulant. Smokers take longer to fall asleep and they frequently wake up. This results in disrupted sleep.
Relaxing Before Bedtime
Do some gentle yoga, listen to music, have a warm bath, or anything that is going to relax your mind. Your GP can recommend a relaxation activity.
Writing Away your Worries
If you find yourself spending a lot of time thinking about tomorrow before bedtime, then consider setting aside time to make plans for your next day. This will ensure you don’t have to think about such things when trying to get sleep.
Get Up if you Cannot Sleep
When having a hard time sleeping, get up instead of worrying. Look for something you can do to relax until you start feeling sleepy.
If sleep is affecting your daily life, go see your GP.