If you’re looking to find out how to sleep better at night, you’re not alone here. A gazillion people around the world are deprived of sleep, and they don’t even know it.
Sleeping adequately at night can have a much more positive effect on your life and keep you alert during the day.
If you don’t get enough rest every night, it could have a very negative effect on your health and your life generally. Because of inadequate daily sleep, many people are suffering from severe pain, weird illness, and even excess weight gain and loss. Sleep may sound so ordinary but It’s a mighty thing!
Want to have a better night’s rest? Here are 10 helpful tips to help you sleep peacefully.
It’s very easy to get stuck feeling like you’re running against the clock to fall asleep, this will only stress your mind out. Taking the time to get it right will significantly improve the quality of your sleep.
Relax your mind and pay attention to how soft the sheets feel on your skin and how your body moves in resonance with your breathing. Those should be the thoughts in your head.
2. Pay attention
Pay attention to how every part of your body feels. If it feels tense, try to loosen up. If the feeling is soothing, then enjoy it. Shift from the top of your head to your toes, concentrating on every part of your body for about 30 seconds.
This doesn’t take a lot of effort, plus keeping your mind on something other than the frustrating day you had is a relaxing exercise.
3. Breathe freely
Take a few moments after you’ve gotten comfy in your bed and concentrate on your breathing. Take 4 deep breaths in and out; be conscious of how it feels when the air moves in and out of your lungs. Relieve the stress of the day through your breathing exercise.
You will notice that the rhythm of your breathing will change as you start paying attention to it. It will become more relaxing, just keep going with the exercise.
4. Avoid unnecessary naps
Short power naps are very beneficial but long or erratic naps can negatively affect your sleep, excessive naps can obstruct your inner clock and cause you to struggle to sleep overnight.
A study found that while 30-minute naps can boost brain function, longer naps can affect your health and the quality of your sleep. You shouldn’t worry if you take daily naps, its effects depend on the individual, find out how it affects you.
5. Take a bath before bed
Another common tip to help you sleep better is a soothing bath or shower. This can improve the general quality of sleep and can help people especially particularly older people sleep faster. Taking a warm bath 90- 60 minutes before bed can help you sleep more comfortably with sleep quality improved.
If you do not want to have a full bath, soaking your feet in hot water will help you to relax and improve your sleep.
6. Cozy beddings
Apart from the relaxing surrounding, the quality of your bedding can affect sleep. A new mattress can reduce body pains by up to 60% and improve sleep quality by 54%. Low-quality beddings can cause lower back pain and great discomfort. Base your choice on your personal preference when you’re upgrading your sheets and pillows. You should change your bedding every 5-8 years at least.
If your mattress or bedding hasn’t been replaced for many years, this could be the reason for your sleeplessness
7. Avoid eating late at night
Late in the night, both sleep quality and natural melatonin release can be affected by what you eat. That said, your late-night snacking could be the reason you’re not sleeping well. Eating a big meal right before bed can make you very uncomfortable and affect your hormones.
Studies show that eating a high carb meal 4 hours before bed helped people to sleep more quickly. It is important to note that a low-carb diet has also been proven to improve sleep, this indicates that carbohydrates are not always necessary particularly if you always eat low-carb diets.
8. Have a particular sleep routine
The circadian rhythm of your body is aligned with the sunrise and sunset in a certain revolution. Sleeping and waking times can boost sleep quality over a long period. Research indicated that people with irregular sleeping habits showed poor sleep quality and found it harder to sleep.
Other studies have shown that irregular sleep cycles can distort your rhythm and melatonin levels which signal sleep in the brain. If you’re having a hard time sleeping, try to go to bed and wake up at the same time. After a while, you will get used to it.
9. Your environment matters
This is a great tip to help you sleep. The atmosphere and the setting of your bedroom are important factors for a good night’s sleep.
Temperature, noise, lights are important factors to consider. Studies show that external noise, mostly due to traffic, can cause sleep deficiencies and long-term health problems. Try to reduce or completely get rid of external noise and light from devices to improve your bedroom space. Make your room calm, comfortable, and clean to enjoy a good sleep.
10. Be sure you don’t have a sleep disorder
Your sleeplessness may be because of a health disorder you’re not aware of. Disorders like sleep apnea which causes erratic and disrupted respiration, are common problems. People with this condition stop respiring again and again while they sleep. It would be helpful to contact your health care provider if you still struggle with sleep daily.
Sleep is one of the most important factors to consider when it comes to being healthy. Use these tips to pay better attention to your sleep so you can wake up sharp and alert enough to face the day.