If you are having trouble getting proper sleep, here are the best tips to try out tonight.
1. Avoid The Caffeine
Yes, everyone loves taking a hot beverage whether tea, coffee, soft drinks or energy drinks. However, these beverages contain caffeine and stimulate your body since it blocks chemicals that induce sleep. They also increase the production of adrenaline. Avoid consuming caffeine at least 3-6 hours before bed to avoid disrupting your sleep. If you are fond of these beverages, you can replace them with decaffeinated options before going to bed. It should allow your brain and body to relax before you hit the pillow.
2. Avoid Alcohol After Dinner
Alcohol actually causes more sleep problems rather than allowing you to get better sleep. When you take alcohol before going to bed, your body metabolizes it into sugar thereby increasing the glucose levels. As such, you will end up staying awake or having restless sleep. Note that, alcohol is also a diuretic and causes dehydration. You will end up waking up constantly to get water since you are thirsty or to use the bathroom. It’s a good idea to stay away from alcoholic drinks if you want to get better sleep.
3. Frequent Exercise
Exercising frequently is good for your health and also improves your sleeping patterns. You should exercise daily for 30 minutes to strengthen your circadian rhythms. You should also improve your alertness during the day thereby improving your sleep at night since you will be burning more energy throughout the day. You should schedule some time to exercise everyday and have a proper routine in place to improve your quality of sleep. Avoid exercising too close to your sleeping time for the best results.
4. Make Your Room Cool, Dark and Comfortable
Having too much light and high temperatures in your bedroom will have a negative impact on your sleep. Light coming from TVs, computers and smart devices will have a negative impact on your circadian rhythm. The glare from overhead lights or lamps can throw off your sleeping patterns. It’s a good idea to avoid bright and light screens before going to bed. You need to turn them off. If you are still struggling, you should use an eye mask and have heavy curtains installed to keep your room dark. The right room temperature will also help you fall asleep better. Make sure your room is about 16-18 degrees Celsius to allow better sleep. Invest in a great mattress, read these 2021 Sleep Number reviews.
5. Become Zen Before Bed
Going to bed with a restless mind is bad for your sleeping patterns. Rather, you should find ways to relax by meditating or clearing your head before going to bed. That way, you should be able to sleep better and avoid restless sleep. If you can’t fall asleep fast, you should get out of bed and listen to music or try meditating then get back to bed.
