Sleep is an integral part of a healthy life. In fact, the amount of sleep you get may determine how active and productive you are when awake. But, come to think of it, what does it take to sleep better? We share some tips that will help you develop a healthy sleeping pattern.
Stick to Consistent Sleep Plan
Make sure that you sleep for no less than eight hours. Doctors recommend that a healthy adult should sleep for at least seven hours. Whatever you do, try to go to bed at the same time every day. Limit the time difference in your sleep plan to one hour, even on weekends. The more consistent you are with your sleep pattern, the easier it will be for your body to adjust to the cycle.
If you don’t get sleep in 20 minutes of lying on your bed, leave the bedroom and try to relax your body and mind. You may, for instance, read listen to soothing music.
Watch What You Eat and Drink
Never go to bed on an empty stomach. Also, avoid eating large or heavy meals a few hours before going to bed. You’re likely to get uncomfortable, which translates to a hard time trying to catch some sleep.
In the same breath avoid caffeine, nicotine or alcoholic drinks. It may take hours before the intensity of the effects caused by caffeine or nicotine reduces, thereby interfering with your ability to sleep. While alcohol may make you feel sleepy, it can cause sleepless hours later into the night.
Ensure that the Sleeping Environment is Restful
Your sleeping environment ought to be cool, dark and quiet. You may have trouble falling asleep in a brightly lit room. You may as well use room darkening shades, a fan, and earplugs to make your bedroom as restful as possible.
And, speaking of a relaxing environment, choose the Best Bamboo Sheets to regulate the temperatures in your bed during hot summer nights or chilly winter nights. Other than that, bamboo bed sheets have a superior moisture-wicking ability to ensure that you sleep all night comfortably. They also last longer in comparison to standard cotton bed sheets.
Avoid Sleeping During the Day
Whenever possible, limit daytime naps because they can mess about with your nighttime sleep. Limit naps to 30 minutes. Also, avoid doing it late in the evening. There are times, however, when it’s okay to sleep during the day. If you work at night, for instance, daytime naps make perfect sense to help stay awake during your shift.
Exercise on a Regular Basis
Your ability to sleep will improve if you embark on a regular exercise regimen. Nonetheless, avoid being overly active a couple of hours before bedtime. If you cannot exercise for one reason or another, you may consider spending time outside for a few hours every day.
You will have a hard time trying to sleep with high-stress levels. Limit your worries and try to resolve them before you get to bed. If you can’t accomplish what you had planned for the day, create a schedule for tomorrow. Some of the stress management skills that you may use include having a to-do list and delegating tasks. You may as well allocate time for meditation to reduce anxiety.
Block your clock to so that you don’t glance at it during the night. That way, your mind won’t race with the worries of the day to come, which may keep you awake.
In this era of smartphones and other mobile devices such as tablets, it is very easy to get distracted once in bed. In return, developing an irregular sleep pattern becomes very possible. So, switch off your cell phone (you may as well put it in silent mode) and avoid keeping a digital clock on your bedside. Turn off the TV, PC or and any other blue-light sources about 60 minutes before you go to bed. Cover the devices that you can’t shut off.
Try a Pillow for Comfort
You have to be comfortable for you to catch some sleep. One of the ways to do so is to get a pillow. While there is all manner of pillows on the market, you best bet to a cozy sleeping place is a bamboo pillow. The Best Bamboo Pillow ought to be naturally hypoallergenic, soft and contour to the shape of your neck. The outer fabric absorbs moisture efficiently and neutralizes unpleasant odors.
A leg pillow will also come in handy more so if you have back pain. Just place the pillow between your legs to align your hips better. If you’re a back sleeper, put it under your knees to reduce the stress on your lower back.
Put Your Neck in a Neutral Position
Even with a pillow, you may still wake up with a stiff neck. So, make sure that it is of the right size – not overly stuffed or too flat. It should support your neck’s natural curve when you’re sleeping on your back. If you’re a side sleeper, be sure to line your nose with the center of your body. Also, don’t snooze on your stomach; it may twist your neck.
Seal Your Mattress
As time passes by, your mattress will accumulate dust mite droppings, mold, and other allergens. This may make you sniffle, sneeze and itch, leading to loss of sleep. Seal your mattress and pillow to keep allergens at bay. You may consider using airtight, dust-proof covers.
Seek Medical Advice at the Right Time
At times, you may try every trick in the book and still fail to get some sleep at night. If you can’t sleep for more than a month, it is time to see your doctor. Some medical conditions that may cause insomnia include asthma, acid reflux, arthritis, depression or medication.
When you have a regular sleep pattern, almost every other aspect of your life thrives. Try to get your life in order so that you can enjoy long hours of sleep night in and night out. These tips offer a great place to start.