In this post, we will be discussing the 6 steps to better sleep.
If you are frequently tossing and turning, struggling to fall asleep each night, then you are aware of the negative impact this has had on your life. However, don't fret, as there are various steps you can take to promote better quality sleep.
There is a wide range of factors that can interfere with a good night's sleep including family responsibilities, stress from work, and disruptive life events such as injuries and illnesses. With all these factors at play, it is clear to see why so many people don't get enough quality sleep.
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Even though it may be impossible to control some of the factors that disrupt your sleep, there are things you can do to promote better sleep. Here are six simple tips to better sleep.
6 Steps to Better Sleep
Follow a sleep schedule
Dedicate a maximum of 8 hours to sleep. It is recommended that healthy adults get at least 7 hours of good quality sleep to function at their best. However, you don't necessarily need more than 8 hours to achieve this goal.
Try going to bed and waking up at the same time every day. You should also consider limiting the difference in your sleeping time on weeknights and weekends to less than one hour. Maintaining consistency in your sleeping schedule helps to reinforce your sleep-wake cycle.
If you are not able to fall asleep within 20 minutes, go to another room and do something calming and relaxing. You can try reading or listening to soothing music. Go back to bed once you start feeling tired. Repeat as much as needed.
Mind what you eat and drink
Avoid going to bed hungry or on a full stomach. More specifically, do not indulge in heavy meals at least two to three hours before heading to bed. The discomfort might hinder you from falling asleep.
Also try to avoid caffeine, nicotine, and alcohol before bed. This is because caffeine and nicotine are stimulants and their effects can take hours to wear off causing you to stay awake. On the other hand, while alcohol often makes us sleepy, it can interrupt sleep later on in the night once it is metabolized by your body.
Create a restful environment
Ensure that your bedroom is ideal for sleeping. This essentially means that it should be cool, comfortable, dark, and silent. Light exposure often inhibits sleep. It is best to avoid light-emitting screens right before bed. Earplugs, room-darkening shades, and a fan are just but a few of the devices you can use to create an ideal environment. Your bed should be comfortable and supportive, if you have had your mattress for over 8 years you may be due an upgrade, take a look at these Helix mattress reviews.
Engaging in relaxing activities such as taking a bath or using calming techniques before bed can help you get better sleep.
Restrict daytime naps
Taking long daytime naps can affect your ability to fall asleep during nighttime. If you have to, only take a 30-minute nap preferably in the mid hours of the day.
But if you work night shifts, it is advantageous to take a nap late in the day as it will help to make up for your sleep debt.
Incorporate physical activity in your daily routine
Engaging in regular physical activity can help you get better sleep. However, avoid being active right before bed.
It may also be beneficial to spend some time outside every day.
Minimize worries and concerns
It helps to have peace of mind when it comes to getting quality sleep. Avoid worrying too much about stuff before bedtime. If possible, write down what is on your mind and preserve it for the next day.
Consider stress management. Begin with the basics, for example, getting organized, delegating tasks, and setting priorities. Meditation can also help.
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