Getting a good night’s rest is essential for maintaining physical and mental health. Quality sleep helps to improve concentration and productivity, as well as providing the rest we need to handle everyday tasks. There are plenty of tips available to help people obtain a great rest each night. This article outlines some simple tips that can be used to ensure a great rest each night. From creating an inviting sleep environment to developing healthy sleeping habits, these tips can help you get the most out of your sleep.
Ditch the Blue Light Before Bed
Electronic devices like your mobile phone, TV, and laptop emit blue light that stimulates your brain and prevents you from having a good night’s sleep. You should stop using these devices for at least an hour before you go to bed at night.
Don’t Eat Close to Bedtime
Most people cannot sleep well on a full stomach. But you shouldn’t be too hungry when you go to bed either. The best thing is to have your meal at least 2-3 hours before you go to bed. If you feel hungry just before going to sleep, eat a light snack like fruit or a few crackers.
Stop Drinking Water Two Hours Before Sleep
Drinking water just before going to bed means you would be getting up in the middle of the night – maybe, multiple times to go to the bathroom. Drink enough water throughout the day so that you could stop drinking water at least two hours before you go to bed.
Avoid Alcohol and Caffeine Before Bed
Caffeine and alcohol are bladder and energy stimulants. In case you can’t sleep well at night, you should limit your alcohol & caffeine intake during the day, especially before you go to bed. Even chocolate contains caffeine, and you should avoid eating them as a bedtime snack.
Avoid Nicotine
Nicotine is another stimulant that can negatively affect your sleep quality. In fact, smoking is linked to many health conditions including cancer, cardiovascular disease, sleep apnea, insomnia, and many other sleep disorders. Sleep apnea is a condition in which your breathing stops & restarts throughout the night.
Be Consistent
You should go to bed and wake up at the same time every day – even on weekends. But there might be occasions where you have to stay awake the entire night like late-night parties and social gatherings. Even if you fall off track during such occasions, you should try to get to bed at the usual time the following night. An adult should get between 7-8 hours of sleep per night. Consider investing in a new mattress, read these honest customer reviews about Nectar.
Get Up When You Can’t Sleep
There may be times when you find it difficult to fall asleep or stay asleep. You might be staring at the clock or tossing and turning, and become frustrated very soon. If you are tossing and turning for more than 20 minutes, the best thing is to get out of bed and do something relaxing like journaling, reading a book, meditating, or listening to music. Then return to bed and try to get some sleep.
Be Physically Active
Your daytime routine is as important as your bedtime routine. Regular exercises are important since they help you feel more tired at night. The latest research shows that exercises enhance the effects of the natural sleep hormone – melatonin.
Skip the Daytime Nap
Taking long naps in the afternoon or napping too close to bedtime can make it difficult for you to sleep at night.
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