5 Easy Ways to Sleep Better
5 Easy Ways to Sleep Better
Adequate, good quality sleep is essential to health. It’s just as vital as proper nutrition, and even more important than exercise. Research has shown that poor sleep negatively affects your hormones, brain function, and ability to exercise. It can cause you to overeat and gain excess weight, and is a precursor for other health conditions, including cardiovascular disease and low immunity.
If you want to be healthy, but you’re always struggling to sleep, here are five proven ways to help you sleep better:
1. Establish a regular sleeping and waking schedule
Irregular sleep patterns can affect your circadian rhythm (the body’s natural sleep-wake cycle) and the production of melatonin, which tells your body when it’s time to sleep. As much as possible, get into the habit of sleeping and waking up at regular intervals. Once it becomes a habit, you won’t even need to use an alarm clock to signal sleep and waking times.
2. Don’t drink coffee too late in the day
Drinking coffee or any other caffeinated drink after 3 or 4 pm is ill-advised, especially if you are sensitive to it. People drink coffee to help them focus and stay alert—which is something you don’t need when you are supposed to be asleep. In case you crave coffee late in the day, stick to decaf.
3. Avoid long or extended daytime naps
If you’re already experiencing trouble sleeping soundly at night, avoid taking irregular, extended daytime naps. Power naps that last a maximum of 30 minutes can help you feel refreshed, but anything longer can disrupt your night-time sleep.
4. Make your bedroom conducive to sleep
In order to make your bedroom a haven for relaxation and sleep, consider the lighting, temperature, and noise levels. Also, give some thought to the general organisation of your bedroom. Aim for a dark, cool, quiet, clean, and well-organised bedroom and the environment will naturally induce relaxation and sleep. Avoid taking any of your electronic gadgets into your bedroom as they can cause sleep interruptions.
5. Condition your mind and relax during the evening
Having a proper pre-sleep routine can help condition your mind and body for sleep. Relaxation techniques such as meditation, listening to music, deep breathing, and similar calming activities can signal to the body that you’re relaxing so it may be time to sleep soon. Good home organisation also helps; having a neat, clutter-free environment will quiet the mind and encourage sleep.
So next time, before you go to bed, try the above tips. By establishing good habits, you'll be able to catch up on much-needed sleep. As a result, you’ll feel energised and refreshed every morning, and ready to face a new day. You’ll be much healthier and happier, too.