No one wants to stay awake every night. Here you can see simple tips for a better sleep, from setting a sleep schedule to the necessary physical exercise in your daily routine.
Consider all the factors that can affect a night's sleep—from work stress and family responsibilities to unexpected challenges like illness. No wonder quality sleep is sometimes 'elusive'.
Although you may not be able to control the factors that affect your sleep, you can adopt habits that encourage better sleep. Try these simple tips.
Stick to a specific sleep schedule
Get no more than eight hours of sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don't need more than eight hours in bed to achieve this goal.
Go to bed and get up at the same time every day. Try to limit the difference in your sleep schedule on weekdays and weekends to no more than one hour. Being consistent enhances your body's sleep-wake cycle.
If you don't fall asleep within about 20 minutes, get out of your room and do something relaxing. Read or listen to relaxing music. Go back to bed when you are tired. Repeat as needed.
Pay attention to what you eat and drink
Don't go to bed hungry or bloated from eating. In particular, avoid heavy or large meals a few hours before bedtime. An upset stomach can keep you awake.
Nicotine, caffeine and alcohol deserve a lot of attention. The stimulating effects of nicotine and caffeine take hours to wear off and can destroy quality sleep. And although alcohol can make you drowsy, it can disrupt sleep at night.
Create a relaxed environment
Create a room perfect for sleeping. Often, this means cool, dark and quiet. Exposure to light can make it difficult for you to sleep. Avoid prolonged use of light-emitting screens just before going to bed. Consider using room-darkening shades, earplugs, a fan, or other devices to create an environment that suits your needs.
Doing relaxing activities before bed, such as taking a bath or using relaxation techniques, can help you get a better night's sleep.
Limit naps during the day
Long naps during the day can affect sleep at night. If you do choose to take a nap, limit yourself to 30 minutes and avoid taking it late in the day.
If you work at night, however, you may need to sleep during the day before work to make up the hours.
Include physical activity in your daily routine
Regular physical activity can promote better sleep. However, avoid being active just before bed. It's also helpful to spend some time outside the home each day.
Manage your worries
Try to resolve your worries or responsibilities before bed. Write down what's on your mind and then leave it for the next day.
Stress management can help. Start with the basics, like organizing, prioritizing and delegating tasks. Meditation can also reduce stress.
Know when to contact an expert
Almost everyone has an occasional bout of insomnia - but if you often have trouble sleeping, talk to your doctor. Identifying and treating any underlying causes can help you get the best sleep you deserve.
