Are you having a hard time falling asleep when you jump into bed? Do you wonder what you can do to change things and start enjoying a restful night’s slumber? Below are seven tips on how you can enjoy a quality, restful sleep.
Avoid Chemicals That Interfere With Sleep
All caffeinated products work as stimulants. They, therefore, tend to tamper with a person’s quality of sleep. Stimulants are designed to keep you awake or alert. As such, you need to avoid anything that has caffeine in it, that goes for tea, coffee, cola, or chocolate. Also, do not take pain relievers. If you must use any of such products, then do so at least 4 – 6 hours before bedtime.
Alcohol can cause drowsiness and even bring the user to sleep, but such an effect only lasts for a few hours. Alcohol mostly is a variant of a stimulant that increases the wake time, thus lowering the duration and quality of sleep. You, therefore, should cut or limit your alcohol consumption to around one or two drinks a day, and do not drink within 3 hours before bed. Also, you should try and quit smoking tobacco since it contains stimulants as well.
Make The Bedroom Induce Sleep
It is easier to fall asleep in a dark, quiet room with a relaxed and soothing environment. You can use heavy curtains to block out the outdoor light so that your mind knows its time to sleep. For the noise, you can use earplugs or a white noise device to help you manage the sounds. And you should have the room temperature at a cool setting of about 60°F to75°F. Also, ensure that the bedroom is well ventilated. Above all, ensure that you lay on a bed with a comfortable mattress and pillows and with clean bedding. Take a look at these American Freight mattress reviews.
Get rid of any destructions that will make it hard for you to sleep or will interrupt your slumber. That goes for the TV, laptop, and even your pet. Reserve the bedroom for two primary activities, sex, and sleep. No TVs, computers, or work should be let into the room.
Soothing Pre-Sleep Routine
Include a period of relaxing in your transition from wake time to sleep time. It will help you ease into sleep. It can be an activity that you do about an hour before bed. Options range from reading a book, listening to calming music, taking a long soak, or even having sex. Overall, these are activities that help your mind and body to destress, thus lower the levels of the cortisol hormone, which is linked to increased alertness. If you find your mind is still grappling with issues, try noting them down so that you can put them aside for them to be what you will handle the next day.
Go to Sleep When Tired
Struggling to sleep for more than ten or so minutes after jumping into bed only leads to frustration. It mostly happens if you go to be when you are not tired enough to ease into slumber. If you cannot sleep after twenty minutes, then get out of bed and so something that will let your body and mind relax. Try reading a book or listening to some music.
Avoid Being Consumed By Nighttime Clock-Watching
You are likely to get stressed the more you keep staring at the clock when you are trying to fall asleep or every time you wake up in the middle of the night. You should place the clock away from a direct line of sight or turn its face away from you.
If you find it hard sleeping, jump out of bed, and do something relaxing in a quiet setting. Make sure it is an activity you can do with the lights dimmed. Return to bed when your eyelids start drooping, and you find yourself dozing off.
Use Light To Your Advantage
Bright light triggers your internal clock to be alert; that is why allowing the light of day into the bedroom in the morning helps you to wake up. Similarly, step outside for a bit of sun when you feel sleepy in the office. Staying awake during the day will help you fall asleep with ease at night when it is bedtime.
Maintain A Consistent Sleep Schedule
Maintain a specific time for going to bed and waking up each day, and make this a habit, then your body will adopt it as a routine. It will set the body’s internal close to be awake at a certain time of the day and to sleep at a particular time during the night. Try your best to stick to such a routine even on the weekends so that you avoid the Monday-morning sleep hangovers. Moreover, the schedule will see you compensate for the nights when you do not get enough sleep.