A good night’s sleep could seem like an impossible dream if you toss and turn every night. However, if you want to wake up feeling happy, healthy and focused the next day, you must adopt various practices and habits to help you drift off into the land of Nod.
If your sleep is affected by insomnia, shift work, or jet lag, here are some simple tips to help you enjoy a good night’s rest.
Avoid Caffeine and Alcohol
Caffeine is a stimulant, so it can keep you awake well into the night if you have drunk one too many cups of joe, ate chocolate, or drank cola. Avoid consuming it 6 hours before bedtime, or you might find yourself staring at the ceiling.
Alcohol should also be avoided. While it might help to induce sleep, it can turn into a stimulant within a few hours, so can lead to disturbed or lower quality sleep. For this reason, you should limit your consumption to between one or two drinks per day.
If you did want to take something that could help you sleep, you may wish to consider a natural remedy – many people find relief in delta 8 THC products, for example, so, if it’s legal where you are, this may be an option you wish to explore for yourself.
Find a High-Quality Mattress
Of course, it will be impossible to sleep if you are uncomfortable, which is why you need to find a high-quality mattress, as it will help you to fall asleep from the moment your head touches a pillow. Rather than buying the first mattress you find for a suitable price, browse consumer mattress guides to make an informed choice.
Stop Sleeping in on Your Day Off
Are you guilty of sleeping in a little longer on your day off from work? It is one of the worst things you can do to your sleep pattern. If you feel tired following a week of hard work, it is much better to opt for a daytime nap, as it will not disrupt your natural sleep schedule.
Create the Perfect Sleeping Environment
If you want to blissfully fall asleep every night, you might need to create a relaxing environment. For example, you could eliminate outside noise by either wearing earplugs or turning on a white noise appliance.
It might also be helpful to buy blackout shades and heavy curtains to block out light, which could otherwise prevent you from falling asleep or may wake you up.
Turn Off Electronic Devices
Research has found that two-thirds of adults take their smartphone to bed, which could very well be keeping them up at night. As blue light is emitted from your smartphone, TV, tablet, or computer, the gadgets can make it difficult to fall asleep.
For this reason, you should avoid using electronic devices an hour or two before bed. Instead, read a book or listen to music. If you do need to use a device, minimize its effect by turning the brightness down or use a light-altering software.
Exercise During the Day
It is widely believed that people who regularly exercise will sleep better each night, and will also experience less tiredness throughout the day. It can, therefore, be an ideal antidote for insomnia or sleep apnea, as it can help you to quickly and easily fall into a deep sleep.
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