Simple Tips to Get Perfect Sleep


You may find yourself tossing and turning every night and not be able to sleep properly. Quality sleep has become elusive nowadays because there are a number of factors that can prevent you from having a good night’s sleep. Family responsibilities, stress from work and unexpected challenges such as illnesses are just some of these factors. While it may not be possible for you to control the factors affecting your sleep, there are still some habits that can be adopted for getting better sleep. Some of the simple and effective tips you can follow are:

Tip 1: Establish a sleep schedule


It is best to get eight hours of sleep on a daily basis. According to experts, a healthy adult needs to sleep at least seven hours to be fresh and most people don’t need to sleep longer than eight hours for achieving this goal. Try going to bed and getting up at the same time every day. As far as weekends are concerned, don’t allow your sleep schedule to vary for more than an hour. Your body’s sleep-wake cycle will be reinforced if you stay consistent.

Tip 2: Consider what you are eating or drinking 


Never go to bed stuffed or hungry. Large or heavy meals a couple of hours before bedtime can cause discomfort and will keep you up. Likewise, be cautious of caffeine and nicotine because they have stimulating effects that can keep you awake for hours. Even if their effects wear off, they can still impact the quality of your sleep. Alcohol makes you sleepy initially, but can disturb your sleep later on.

Tip 3: Create a soothing environment 


Your room needs to be ideal for sleeping, which means it should be quiet, dark and comfortable. It is more challenging to fall asleep when there is exposure to light. Don’t use light-emitting screens for long before bedtime. You can also use earplugs, room-darkening shades or a fan to create an environment that promotes sleep. Get a good mattress so you are comfortable and not tossing and turning to find a comfortable position. Do calming activities before sleeping like using relaxation techniques or taking a bath.

Tip 4: Cut down daytime naps 


Your nighttime sleep can be affected if you are taking long naps during daytime. If you have to nap during the day, make sure it is not for more than 30 minutes and avoid doing it late in the day. Those who work nights may have to take naps late in the day because they have to make up for the lost sleep.

Tip 5: Add physical activity to your routine 


It is a fact that indulging in physical activities regularly can promote better sleep. However, don’t be too active close to bedtime or else it will interfere with your sleep. It is also helpful to spend some time outside on a daily basis, if possible, as the fresh air does you good.

Follow these tips and you will be able to get better sleep in the long run.           

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