Having a good night sleep is one of the crucial things that keep your body healthy and make you feel good. But sometimes, people find it difficult to fall asleep.
Especially after a long, busy day at work, or family responsibilities, and unexpected challenges among other things one might find it quite hard to get oneself to sleep. There are so many factors that can interfere with your good night’s sleep.
Well, the bad thing is that probably you may not be able to do anything to control the factors that caused the situation, but you might be able to do something that will improve your sleeping schedule and encourage better sleep.
It’s all about acquiring a good routine and finding things that relax your brain, as well as your body. Take a look at these simple tips. You might find some of them quite useful.
Work out
Working out is one crucial factor that will contribute to the good night sleep. Exercises you do are known to boost the effect of natural sleeping hormones, like melatonin. There’s one thing you have to be careful about when it comes to working out. You should bear in mind that the working out hours should not be so close to your bedtime because you might get the opposite effect in that way. The best thing is to get yourself into the morning workout routine. Or at least you should have like minimum five hour gap between the workout time and the bedtime.
Consider having a bedtime routine
Your body needs to be prepared for sleep. That’s why it is a good idea to create a bedtime routine. It could be anything, as long as it is relaxing and is leading your body towards falling into a good dream. So it depends on yourself entirely. You can take a shower, read a book, or do anything that you find relaxing. Though you can avoid TV, electronic devices or dim the lights down because those three things are known to be do you more harm than good. And you might get the opposite effect as well.
Create a sleep schedule
Having eight hours for sleep is more than enough. It’d be healthy for an adult to have even seven hours for sleep, and that’s been scientifically proven. But the point is that you should produce a sleeping schedule. That means that every day, no matter if it’s a weekend, or a holiday or just an ordinary week day, you should go to bed at the same time. Try to be consistent in your sleep-wake cycle as much as you can.
If you are a smoker, you should consider quitting smoking
As you know, smoking is bad for your health because of various reasons. Among them is sleeping as well. That is so, because nicotine which is a constituent part of cigarettes, is a stimulant. So it’s going to keep you from getting into a relaxing mode to fall asleep.
You should limit daytime naps
Daytime naps should be no longer than 30 minutes. Otherwise it might interfere your nighttime sleep. However, if you work nights, it may be a good idea to have a nap late in the day before work, so as to help make up your sleep debt.
Be careful about what you are consuming
To have a good night sleep, you should avoid heavy or large meals a couple of hours before you go to bed. You should neither be hungry, nor be stuffed a few hours before bedtime. Bear in mind that nicotine, caffeine as well as alcohol have stimulating effects.