It is important to sleep enough for the mind and body to function properly. It is said that one should take 8 hours of sleep on average to avoid various health-related issues and lift the mood. Many of you must have noticed, when you do not sleep enough, your body is not as active as it is after adequate sleep.
Besides, the changing mood patterns including tiredness and crankiness is observed. Whereas, when you take proper sleep, you get up fresh, active and lively.
There are scores of factors that promote proper sleep such as a nutritious diet, avoiding alcohol and nicotine, bedroom setting and less use of electronic devices while falling asleep.
On the downside, the inclusion of alcohol, nicotine, excess use of electronic devices and improper diet acts as a barrier to sleep. So, it is important to be decisive and invest time diligently to have a good night’s sleep in order to make your next day better.
Through this article, we will introduce you to some of the best secrets to get better sleep at night so that you get up fully charged and happily the next day!
Cut Down On Erratic Sleep Patterns
Night sleep can greatly be affected if your sleeping pattern during the day time is unstable. If you sleep for longer durations during the day time, you may witness discomfort while sleeping at night.
A short and fixed nap is considered good for the body and brain as it helps in keeping one active. So, to have a better and sound sleep at night, fix your time for a short day time nap rather than sleeping for long hours during the day.
Fix Your Sleep Timings
Sleeping and waking up at fixed hours plays a vital role. If you sleep at a fixed time each night and get up at a fixed time the next day in the morning, you will not feel any requirement of taking a nap during day time.
Additionally, it will set your biological clock and keep you going throughout the day and therefore, ultimately, you will be able to have a nice and good sleep at night.
Avoid Caffeine Before Bedtime
Stop opting for drinks such as tea and coffee before going to bed, if you want to sleep in peace. These drinks act as stimulants to activate the nervous system and therefore, disturb your sleep at night.
It is suggested not to have caffeinated drinks at least 6-8 hours before going to bed as they tend to stay in the blood for a long while. So, make sure you are having your cup of tea and coffee before 7-8 hours of falling asleep.
Say No To Alcohol For A Peaceful Sleep
Alcohol, in any case, is the most unhealthy option. Although it might make many falls asleep at night, it may also lead to sleep disruptions such as snoring, irregular sleep patterns, and sleep apnea.
Reduce Screen Time
Time has undergone a sea change since the arrival of technology. Its use is unavoidable but not impossible. Many of us fall into the trap of mobile phone browsing, binge-watching on TV and so on before bedtime.
Such distractions disturb the fixed sleep time and the repercussions are seen only the next day when you have to get up for your work in the morning but you find it difficult. So, make sure you are off any sort of electronic device when on your bed at night.
Avoid Eating Late Dinners
We all know that we should avoid eating full-size meals at night before going to bed. It’s not only heavy but also disturbs the sleep due to hormonal disruptions. However, according to one of the studies, having a carb-rich diet 3-4 hours before bedtime may help in having a good sleep.
Calm Your Bedroom Setting
The way your bedroom is decked up also plays a vital role in your night sleep pattern. It is suggested to keep the bedroom settings calm, relaxing, clean and quiet.
If your bedroom is prone to noise and sound such as traffic noise and TV noise then it might disturb your sleep. whereas, low or dim lights, spick and span environment and intact arrangement of furniture play a vital role in providing a night of sound sleep.
Bathing Or Showering With Warm Water
There is nothing that can work as amazingly as a shower or bath with warm water before dozing off. It works to pamper and calm the body by relaxing the muscles and relieving the tiredness.
It also makes you feel light and fresh at the same time while preparing the mind and body for a sound and peaceful night sleep. So, if nothing else, just try this one to sleep tight at night!
No Liquids Before Sleep
It is advised to consume no liquids before 1-2 hours of going to bed as doing so may arise a need to urinate in the middle of the night, hence disturbing your sleep.
Although it is considered good to keep on sipping liquids throughout the day to keep yourself hydrated, doing so right before your sleep may lead to disturbed sleep. Also, it’s always a good idea to use the washroom before sleeping to avoid any such instance of getting in the middle of the night.
Keep Yourself Physically Active
Getting involved in any kind of outdoor physical activity such as exercise, cycling, and playing, etc. can help in promoting sleep while reducing the time to fall asleep.
Working out makes one feel active throughout the day but as the sun sets it makes one feel tired due to the work done by the body. So, if you haven’t started working out yet, start it now to benefit both your sleep and health!
Relax And Meditate
There is nothing as therapeutic as relaxing and meditating to get a good night sleep. Get involved in any relaxation activity you like such as listening to calming music, reading a good book and massage, etc. to declutter your mind, this not only helps in falling asleep faster but also helps in fighting against insomnia.
Comfortable Bed Setting
Your bed mattress and pillows must be of good quality to prevent any sleeping issues and body aches. If the comfort level and placement of your mattress and pillow are right, it will serve your sleep right! It is recommended to change your pillow and mattress after every 5-8 years of use.
In this fast and technology-driven world, there are a number of factors that may obstruct your sleep at night such as excessive use of mobiles, binge-watching and so on.
But at the same time, it is also known how important it is to take a sound and good night sleep to make your next day better and happy. Irregular sleeping patterns and inadequate sleeping hours may lead to an array of health issues such as weight gain, diabetes, and heart problems, etc.
So, inculcate the above mentioned simple changes in your lifestyle to get a healthy and tight night sleep!