This article is to the ones who keep tossing and turning in bed during the night. Being unable to fall asleep could make you restless and anxious.
Not being able to fall asleep could have many factors behind it. There are so many distractions that keep us up at night. Insomnia or jet lag could also be the reason.
Aim to develop healthy habits for sleeping well. Here’s how:
The Twelve Well-known Tips to Keep in Mind
We’re here to help you find out the reasons that could hinder your sleep at night and some other advice that you should follow.
Know What You need to Stop Consuming
We all know how caffeine keeps us awake if when we’ve gotten few or no hours of sleep. Thus, it’s a no-brainer to avoid caffeine.
By caffeine, we don’t just mean coffee, but also chocolates, tea, and painkillers.
On the other hand, smoking tobacco or drinking excessive alcohol could result in loss of sleep eventually too.
Make Sure Your Bedroom Induces Sleep
Before you get to bed, there are other things that you need to ensure to achieve a full sleep cycle.
Turn off or block every source of your light to your room at night. This helps your brain realize that it’s time to rest. Use heavy curtains to block sunlight.
Make sure there isn’t any distracting noise either.
Check For Your Perfect Bedding
One of the most primary components of our sleep includes our bedding. Change your mattress if it’s too old because by then the mattresses wear out and cause back pain.
Another critical thing to keep in mind is about the perfect pillow for you to rest. A good pillow will suit your need accordingly.
There are no one-size-fits-all when it comes to a pillow. Invest in the right pillow to ensure a good night’s sleep.
Invest Time in a Pre-Sleep Routine
Getting yourself prepared before bed or so can help you relax. The one thing you must avoid is working at odd hours of the night.
Don’t bring work with you to the bed. Stay away from emotional stress as much as you can. Make a habit to do certain relaxing activities before bed.
Practice meditating or relaxing yoga exercises. If that’s not your thing, try taking a warm shower before bed, it acts as a sleep stimulant to the body.
Only Go to Bed if You are Truly Tired
We’re all familiar with those frustrating nights when we keep tossing and turning, waiting for sleep to take over us but that just never happens.
If you’re in bed and still find yourself awake after a good twenty minutes, switch your activity and do something else instead of trying to fall asleep.
Avoid Staring at The Clock at Night
We’re all guilty of staring at the clock aimlessly at midnights or if when woke up at night.
Taking a serious look at the time will only increase your stress, and so nothing much to make you fall asleep.
You Could use Light to Your Advantage
Sunlight is the best source to wake you up in the morning. Harsh lights would never contribute to your sleep schedule, instead, they’d distract you from falling asleep.
Synchronise Your Sleep with a Healthy Sleep Routine
Our internal clocks are much more adept at waking us up than a digital alarm. Synchronise your internal clock to a good long sleep pattern.
Get into the habit of falling asleep and waking up early at the same time every day, so that your body gets used to the routine.
Use Naps Effectively
Napping is a common habit among many of us, after lunch or sometime during the day when we’re exhausted.
If you cannot describe the reason for not being able to sleep at night, the reason could also be napping at unusual times during the day.
Take short naps before five in the evening or avoid naps altogether if you can.
Evening Meals Should be Light
Have your dinner in the evening for good digestion. Consuming heavy meals later at night could keep you up. If you’re worried about feeling hungry at midnight, include healthy snacks.
Remain Hydrated for a Good Sleep
Keeping yourself hydrated is an essential factor that contributes to sleeping well at night. Get into the habit of drinking an adequate amount of water throughout the day.
But avoid over intake of water just before bedtime so that you don’t have to wake up several times at night.
Exercise at The Right Time
This is a well-known fact and helps almost everyone, but since we’re talking about everything that could help you with sleeping, exercise is a must on the list.
Don’t exercise right before bed or that could have adverse reactions on you.
Physical activity helps the brain remain stress-free and promote good sleep at night.
Some Final Thoughts
Developing sleep hygiene is essential for all types of sleepers. We hope our guide will help you realize what to include in your sleep routine and what to avoid.
Practice these tips regularly to achieve the best sleeping results. However, if you still find difficulty falling asleep, consult a doctor.
Emily is a content writer at FeedFond. A flagbearer of organic eating and a fitness freak, she’s a healthcyclopedia. To read more of her articles, visit FeedFond.com.