A good night’s sleep is as vital as physical activity and a healthful diet in maintaining a healthy lifestyle. Consider all the things that might interrupt a good night’s sleep, such as job pressures, family issues, and even the occasional sickness. It’s understandable that getting a good night’s rest can be difficult.
Even if you can’t change what’s stopping you from getting a good night’s sleep, you can change your daily habits for better health and wellbeing. These will help you sleep better and feel better the next day.
Besides a healthy sleep schedule, there are other factors that affect your sleep ranging from diet to exercise, sunshine to naps. Follow these eight easy tips for better sleep and well-being:
1. Maintain a regular sleep schedule.
Allow yourself no more than eight hours of sleep every night to maximize your performance. A healthy adult should be getting at least seven hours of sleep per night.
The vast majority of individuals don’t require more than eight hours of sleep to fulfill this overall goal.
Every day, set the alarm to go to bed and wake up at the same time. A one-hour gap should be the maximum variance between your weekday and weekend sleep schedules.
Your body’s sleep-wake cycle is strengthened when you stick to a routine.
Take a 20-minute break and do something soothing if you haven’t fallen asleep within that time window. Whether you’re reading or listening to relaxing music, you’ll feel better. When you’re exhausted, go back to bed. Repeat as needed.
2. Create a calm, dark, and relaxed sleeping environment.
Choose a place to sleep that offers a peaceful environment with minimal noise, temperature, and light disturbances to get the most rest. Consider utilizing dark curtains, noise-canceling headphones, humidifiers, etc.
Sleeping in a room with an ideal humidity level improves your quality of sleep. Humidifiers can help soothe sore throats by moisturizing the air.
If you snore, moist air can make your congestion go away and reduce snoring.
If you’re looking to buy a humidifier, the Vicks humidifier (recommended by pillowtie.com) is a great option.
3. Focus on what you eat and drink
Don’t go to sleep hungry or overstuffed. Avoid big or heavy meals within two hours before bedtime. It’s possible that your pain may keep you awake at night.
Nicotine, caffeine, and alcohol are substances that should be taken in moderation.
Nicotine and caffeine have long-lasting stimulant effects, making it difficult to get a good night’s sleep. While alcohol may make you feel drowsy at the moment but might impair your sleep when you’re passed out.
4. Choose a mattress and pillow that are both comfy and supportive
Check to see whether your mattress is comfy and supportive. If your mattress is older than nine or ten years, it’s probably time to shop for a new one.
Make the bed, the blankets, and the pillows as appealing as possible to sleep on.
5. Reduce midday naps that are prolonged or irregular
The benefits of short power naps outweigh the risks of extended or infrequent naps throughout the day. You may find it difficult to sleep at night if you snooze during the afternoon.
When it comes to the benefits of napping, it all depends on the person. On the other hand, some studies show that those who regularly nap during the day have better quality sleep at night. If you take frequent daytime naps and get a good night’s sleep, you don’t need to be concerned.
6. It is best to avoid doing work in the bedroom
The best way to make the connection between bed and sleep is to keep electronic devices and work materials out of the bedroom.
If a particular activity or object makes you anxious before going to bed, leave it out of your routine. Moving a clock out of your line of sight, for example, may help calm your anxiety about waking up early in the morning. Avoid activities that bring you stress and disrupt your sleep.
7. Exercise on a regular basis
Although intense exercise is preferred, even a little movement is preferable to inactivity. Exercise may be done at any time during the day, but it should not be done at the sacrifice of sleep.
8. Avoid drinks with caffeine in the evening and night.
Due to its stimulating properties, caffeine has been shown to interfere with sleep. Although caffeinated drinks have a short half-life in the body (between 3 and 5 hours), they may have a long-lasting effect on certain people. No matter how little caffeine you consume, it may still have an influence on the effectiveness of your sleep.
In a nutshell,
Getting good sleep is important. If you are experiencing sleep troubles, try different pillows and mattresses (you can find one at pillow tie). Remember, a healthy lifestyle leads to better sleep, which makes you feel great and look great.
