Most people have at some point suffered from a bad night’s sleep. While one night of restless sleep will not be a problem other than feeling a bit irritable the next day, the effect of long-term sleep deprivation is much greater. These effects include an increased risk of coronary heart disease, diabetes, stroke, Alzheimer’s disease and obesity.
Take Some Time To Relax
It is believed that a large portion of people suffers from stress-induced sleep issues. This is why you need to take the time to relax prior to heading to bed. To relax, you could try taking a warm bath, listening to some soothing music or reading a book. There are some people who find it relaxing to write a to-do list before they go to bed to ensure their minds are free of worrying about what they need to remember to do the next day. A calming tea has been proven to improve the sleep situations of most people.
Get Into A Routine
Most people are aware of the fact that a routine helps babies and children fall asleep at certain times of the day. The same applies to adults as well because your body is able to program itself to naturally fall asleep and wake up at certain times. To get into a routine, you need to be strict on when you go to bed and have a relaxation routine that you complete each night before sleeping.
You need to ban all technology from your bedroom from the TV to your computer and smartphone. You also need to avoid looking at them for an hour before heading to bed. These devices emit a blue light which is known to suppress the hormone melatonin which helps with sleep.
Create A Restful Environment
You need to ensure that your bed offers the correct support, space, and comfort that you need to ensure you move and wake up less during the night. Your bedroom should also be at the right temperature of between 16°C and 18°C which is 60°F to 65°F. Removing clutter and painting the room a pale color can also help along with the incorporation of pleasant smells such as geranium and lavender. These smells are known to create a soothing setting. Additionally, sleeping in the right position can help you too – here’s a list of the most relaxing from Sleep Bubble.
Do Not Watch The Clock
Worrying about getting to sleep will actually stop you from sleeping. The best way to deal with this will be to remind yourself that you are resting in bed and to think about nice thoughts. If you cannot stop looking at the clock while trying to sleep, you need to try turning it around or putting it on the other side of the room where you cannot easily see the time tick by.
Eat For Sleep
When you eat healthily, you will improve your sleep. However, there are some foods that are particularly beneficial such as chicken, milk, pumpkin seeds and turkey. These foods contain serotonin and tryptophan which are vital for producing melatonin which helps you get to sleep.
You should avoid sugary food as they cause an energy spike and then sugar crash which will mess up your body clock. It has also been found that when you do not sleep well, you will turn to junk food the next day. This will create a cycle of poor sleep and poor eating habits.
Darkness Promotes Sleep
Before alarm clocks, people would use the sun to regulate when they got up and went to sleep. This is due to the fact that darkness will promote sleep. To make use of this, you should turn the lights down to make you sleepy. If you do not have a dimmer switch, you should look for a lamp that offers this for an affordable price.
If you have bright lights outside your window, this could be disrupting your sleep. To overcome this, you will need to try heavier curtains, blackout blinds or look for extra linen.
Stay Fit And Get Active
Physical activity is also great for sleep and you will be healthier overall. There are some people who find doing vigorous exercise less than 2 hours before bed will actually make it harder to sleep. If you do not have this problem, you should look at doing this as part of your sleep routine. If you do have this problem, you should look at changing when you exercise to ensure you get the sleep benefit as well as the fitness.