8 tips to get better sleep at night
Establishing a healthy sleeping routine is essential because sleep can significantly impact your daily productivity and physical and mental health.
Sleep hygiene includes many aspects that can influence how well you sleep at night. However, in some situations, you may be unable to sleep at the appropriate nighttime.
This could be due to tension about the next day’s presentation, persistent thoughts about trivial matters, or any other distraction that may interfere with your sleeping routine.
In this fast-paced world, the amount and quality of sleep have decreased with time. Many people sleep for less than 5 hours every night, leading to various health problems such as heart disease, weight gain, and so on.
Aside from the quantity of sleep, sleep quality is quite essential. So let’s try to figure out some methods to sleep better at night.
1. Curate a Sleep Schedule
Everyone has a natural sleep and wake rhythm. It is supposed to govern the time we sleep, and when we wake up, it can be triggered by light or time.
Try to establish a circadian rhythm and align yourself with day and night. Consistency in your sleep and wake-up times can help you improve your sleep quality.
According to a study, people who have inconsistent sleep patterns have a negative impact on their health and sleep quality.
It also changes the heart rhythm and melatonin levels, which alerts your brain that it is time to sleep. To fix your circadian rhythm, you must sleep and wake up at the same time every day, and ultimately you will not need a clock to wake up.
Both the temperature of your body and the temperature of your surroundings will have a significant impact on the quality of your sleep and one of the top hacks to fall asleep.
2. Avoid Intoxicants
Avoid drinking coffee or wine if you want to have a snack before bed. Both items contain a lot of caffeine, interfering with your sleep by keeping you awake for a long time.
This is because these substances take hours to wear off and disrupt your sleep. When eaten late at night, caffeine stimulates your nervous system, making it difficult to sleep.
Caffeine use 6 hours before bedtime can impair sleep quality since it remains in the blood for 6-8 hours.
Therefore, consuming a cup of coffee in the evening is not advisable. However, if you crave coffee badly, you can stick with decaffeinated coffee, which may not disturb your sleep.
3. Invest in a quality mattress
If your body aches and you have a lot of pain in your spine when you sleep and wake up, the problem could be with the mattress you chose.
The surface you sleep on should be comfortable and have attributes that can improve the quality of your sleep.
Plush mattresses are one of the most important types since they aid pressure reduction, spine alignment, and long-term support. If you are wondering where to buy plush mattresses, you can go here.
4. Limit your naps
Short daytime naps can be incredibly beneficial to your health, but taking long afternoon or evening naps can completely disrupt your sleeping pattern at night.
It can throw off your sleeping clock at night, causing you to have trouble sleeping. Some folks may feel sleepier after taking an evening snooze.
According to a study, 20-30 minutes of a nap can benefit brain function, while longer naps can affect your health and sleep quality.
5. Set the room temperature to Low
Both the temperature of your body and the temperature of your surroundings will have a significant impact on the quality of your sleep.
When it comes to rest, you must set a low temperature in your room. Many experts also recommend that you include thermostat changes in your room.
One study discovered that room temperature significantly impacts sleep more than external disturbances.
The same study discovered that higher body and room temperature could reduce sleep quality and increase physical weakness.
Ideally, your room temperature should be between 60-67 degrees Fahrenheit. If the room where you sleep gets too hot, hang some dark curtains and close them during the day. The coolness of the room will stimulate your body to have a sound sleep.
6. Keep the electronics away from your bed.
Never take your office to bed because it may cause you to spend more time working rather than sleeping.
Electronics such as televisions and phones generate blue wavelengths of light, which may interfere with people’s sleep.
Blue light from electronic devices lowers your body’s melatonin production. Melatonin is a hormone that helps you sleep.
Your body produces it in response to darkness. To give your body time to produce melatonin, try to avoid using any electronic gadgets one hour before bedtime.
7. Exercise regularly
Exercising daily will not only improve your health but will also improve your sleep. It lowers cases of insomnia and helps to improve sleep quality in every aspect.
According to one study, daily exercise shortened the time it took people to fall asleep and provided them with 41 minutes of sleep.
Daily exercise benefits overall sleep quality, but exercising late at night can disturb the entire sleeping pattern.
As a result, exercise should only be done in the morning. This is due to the stimulatory effect of exercise, which raises the levels of adrenaline and epinephrine which can make you active at night and can create difficulty in falling asleep.
8. Don’t drink fluids at night
Drinking a lot of water or any other beverage before bed can lead to excessive urination during the night. It has a significant impact on sleep quality and you may also feel lazy in the morning.
Though staying hydrated is essential, aim to stop drinking water an hour or two before bed. You can also use the restroom before bed to lessen the likelihood of waking up repeatedly during the night.
Sleep undoubtedly plays a crucial role in your life. But it’s not always about quantity. The quality of sleep also matters.
These 8 tips will add to your sleep hygiene and improve your sleep quality. Experts say at least 7-8 hours of sleep is necessary for the human body to maintain optimal health and well-being. So, make your good night’s sleep a priority.
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