Simple Ways To Get A Good Night’s Sleep

Simple Ways To Get A Good Night’s Sleep

  


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You are suffering from sleeping difficulty if you find yourself having trouble sleeping at night, hard to fall asleep, or you may wake up a few times during the night. Most people occasionally endure sleeping difficulty due to stress, jet lag, work schedules, and other outside influences will affect mental health, mood and decision making. A good night’s sleep is vital to your health and well being, so here are some tips to get a good night’s sleep.

Change Your Lifestyle

Making some adjustments in your lifestyle can greatly improve your quality of sleep. Eliminate alcohol and stimulants like caffeine and nicotine. Alcohol consumption before bedtime will negatively affect your sleep as it leads to more restless sleep, declined sleep quality, and next-day fatigue. Alcohol will reduce your melatonin, a hormone created naturally by your body to regulate your sleep cycle. Thus, it will contribute to poor quality sleep. Caffeine is a type of stimulant that promotes alertness and it takes effect quickly within 15-20 minutes and can remain in your body for six or more hours. Due to this, caffeine interferes with the process of falling asleep and reduces your total sleep time. Instead, have some warm milk or herbal tea.

Keep a Regular Sleep Pattern

Try to go to bed and wake up roughly at the same time every day, including weekends as it will programme your body to sleep better. It may be overwhelming to start a fixed sleeping schedule, but practice makes perfect. You can use an alarm clock, to begin with. Select a wakeup time that you can commit to every day, and it could be a time that would get you to work or school. Whatever the time is, you should focus on your own body and needs since different bodies require a different amount of sleep. The most important thing is consistency. Eventually, you will get used to a new bedtime which will help you fall asleep at night and wake up with ease in the morning.

Get a Comfortable Sleeping Environment

Your bedroom should be a conducive and peaceful place to rest and sleep. So, what is the ideal sleeping environment? Sleeping in a quiet, cool and darkroom is recommended. Dim as many lights before bedtime to get yourself ready to fall and stay asleep. Turn off all your electronics before going to sleep because electronics devices like smartphones, tablets, laptops and TVs emit blue light which suppresses the melatonin production, making it harder to fall asleep. Make sure that your room is well ventilated to promote even better sleep quality. Having fresh, circulating air will help you to feel more refreshed when you wake up.

Exercise Regularly

Exercise not only releases endorphins but also improves sleep quality, increases sleep duration, controls stress levels and anxiety. How much exercise do you need for better sleep? Sleep experts recommend at least 30 minutes of exercise a day, five days a week. Cardio exercises such as brisk walking, running and cycling are the best to improve sleep. It increases the body temperature and post-exercise temperature dip may help you fall asleep faster. To get the greatest benefit of nighttime sleep, it is better to exercise in the morning or afternoon.

Put Aside Your Problems Before Bedtime

Set aside all the negative things before bedtime because the bedroom space should be a relaxing place and not a source of stress or worries. Negative thoughts will keep you awake at night and also will cause restless sleep. You can allocate a short time during the day to list down the things that cause you stress. By doing so, you can come up with possible solutions that can help you to overcome the problems and also clear your mind of clutter. Other than that, try listening to relaxing music, taking a hot shower, reading a book, practising meditation or deep breathing to keep stressful thoughts at bay.

You are suffering from sleeping difficulty if you find yourself having trouble sleeping at night, hard to fall asleep, or you may wake up a few times during the night. Most people occasionally endure sleeping difficulty due to stress, jet lag, work schedules, and other outside influences will affect mental health, mood and decision making. A good night’s sleep is vital to your health and well being, so here are some tips to get a good night’s sleep.

Change Your Lifestyle

Making some adjustments in your lifestyle can greatly improve your quality of sleep. Eliminate alcohol and stimulants like caffeine and nicotine. Alcohol consumption before bedtime will negatively affect your sleep as it leads to more restless sleep, declined sleep quality, and next-day fatigue. Alcohol will reduce your melatonin, a hormone created naturally by your body to regulate your sleep cycle. Thus, it will contribute to poor quality sleep. Caffeine is a type of stimulant that promotes alertness and it takes effect quickly within 15-20 minutes and can remain in your body for six or more hours. Due to this, caffeine interferes with the process of falling asleep and reduces your total sleep time. Instead, have some warm milk or herbal tea.

Keep a Regular Sleep Pattern

Try to go to bed and wake up roughly at the same time every day, including weekends as it will programme your body to sleep better. It may be overwhelming to start a fixed sleeping schedule, but practice makes perfect. You can use an alarm clock, to begin with. Select a wakeup time that you can commit to every day, and it could be a time that would get you to work or school. Whatever the time is, you should focus on your own body and needs since different bodies require a different amount of sleep. The most important thing is consistency. Eventually, you will get used to a new bedtime which will help you fall asleep at night and wake up with ease in the morning.

Get a Comfortable Sleeping Environment

Your bedroom should be a conducive and peaceful place to rest and sleep. So, what is the ideal sleeping environment? Sleeping in a quiet, cool and darkroom is recommended. Dim as many lights before bedtime to get yourself ready to fall and stay asleep. Turn off all your electronics before going to sleep because electronics devices like smartphones, tablets, laptops and TVs emit blue light which suppresses the melatonin production, making it harder to fall asleep. Make sure that your room is well ventilated to promote even better sleep quality. Having fresh, circulating air will help you to feel more refreshed when you wake up.

Exercise Regularly

Exercise not only releases endorphins but also improves sleep quality, increases sleep duration, controls stress levels and anxiety. How much exercise do you need for better sleep? Sleep experts recommend at least 30 minutes of exercise a day, five days a week. Cardio exercises such as brisk walking, running and cycling are the best to improve sleep. It increases the body temperature and post-exercise temperature dip may help you fall asleep faster. To get the greatest benefit of nighttime sleep, it is better to exercise in the morning or afternoon.

Put Aside Your Problems Before Bedtime

Set aside all the negative things before bedtime because the bedroom space should be a relaxing place and not a source of stress or worries. Negative thoughts will keep you awake at night and also will cause restless sleep. You can allocate a short time during the day to list down the things that cause you stress. By doing so, you can come up with possible solutions that can help you to overcome the problems and also clear your mind of clutter. Other than that, try listening to relaxing music, taking a hot shower, reading a book, practising meditation or deep breathing to keep stressful thoughts at bay.

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