Very few people have the privilege of enjoying a good night’s sleep. Many find themselves tossing and turning for hours before they can finally drift to sleep. You however never have to struggle to sleep soundly at night. Outlined below are 10 tips to help you get a good night’s sleep.
1. Avoid Caffeine Few Hours Before Bedtime
Although you might enjoy your cup of coffee, tea, cocoa, or chocolate every morning, experts advise against having the same 3 to 4 hours to your bedtime. These beverages are rich in caffeine, the stimulant responsible for keeping your alert and awake through the morning. Having caffeinated drinks or foods several hours to your bedtime is known to cause restlessness or even prevent you from sleeping altogether. Cut down on caffeine intake in the evening to avoid this.
2. Avoid Alcohol 4- Hours Before Your Bedtime
While drinking alcoholic drinks may cause you to feel drowsy/sleepy, withdrawal symptom experiences after the alcohol wear off can cause sleep disruptions and restlessness. Excessive drinking will also force you to make repeated trips to the bathroom for short calls. Such disruptions make it a bit harder to get good quality sleep at night. Staying away from alcohol 4-5 hours before your bedtime can, however, help you enjoy good quality and peaceful sleep.
3. Don’t Smoke
Nicotine is a stimulant with similar effects as caffeine. That said, it would be advisable to avoid smoking if looking to sleep well at night.
4. Go To Bed Relaxed
Going to bed in a relaxed mindset will make it easier to fall asleep than if you take your worries to bed.
5. Avoid Strenuous Exercises 2 Hours Before Bedtime
Regular body exercise is good for your health. It helps increase your heart rate, hence improved blood flow and alertness. That said, exercising a few hours to your bedtime will only increase your alert levels, making it harder to drift to sleep.
6. Ensure Your Bedroom Is Comfortable Enough
An untidy and cluttered bedroom will only increase your stress levels. Keeping your bedroom tidy might however help you mind cool off, hence promoting sleep. You bed should be a pleasure to sink into. If your mattress has seen better days take a look at Zinus mattress reviews and consider an upgrade.
7. Ensure Your Bedroom Is Cool
Temperatures lower than 16°C or more than 24°C make it almost impossible for you to relax. Sleep experts, however, recommend keeping your bedroom cool at around 17°C to promote sleep.
8. Ensure The Bedroom Is Dark And Quiet
Keeping your bedroom quiet and dark enough will help you drift to sleep faster than if there were lights and noise all over. Investing in blackout blinds or heavy curtains for your bedroom would be a good idea.
9. Only Use Your Bedroom For Sleep And Love
The bedroom should only be meant for love and sleep, nothing else. You thus should avoid bringing work or even using electronic devices in your bedroom.
10. Have A Sleep Routine
Sticking to a sleep routine, such as when you go to bed, wake up, time for meals, exercise, and other activities can help the body relax whenever you wish to sleep. Be sure to allocate at least 7 hours for sleep for the best results.
