When it comes to sleeping, everyone has a different idea of how to get quality rest. Some people swear by a hot bath, others by a warm drink, and even more by a cocktail of over-the-counter pills (that’s not recommended). While each one of these methods may help you unwind after a long day, sleeping better requires more than just deciding to doze off. If you’re constantly feeling tired, you need to get to the root of the problem by figuring out why you aren’t sleeping well and what you can do to fix it.
The Chronicles of Better Sleep
Sleeping is one of the few things we do each day that we don’t have to do. But few of us can imagine life without it. And while we may take sleeping for granted, we know that it’s one of the most important things we can do for our overall health. To get the highly coveted quality sleep, here are the ways that you can try:
- Set a sleep schedule and stick with it – A lot of us have problems sleeping, whether we have problems falling asleep, staying asleep, or both. But do we really need to have a set sleep schedule? The answer is complex and depends on the individual, but the answer is a typical yes. The body relies on circadian rhythms in order to function properly, and these rhythms are usually bound to our sleep schedule.
- Be mindful of what you eat and drink. Good sleep is as important to your health as diet and exercise, and there are some things you can do to ensure you get a good night’s sleep. Avoid eating foods that contain caffeine or alcohol within a few hours of bedtime. These substances can have a stimulating effect on the body. Did you know that when you eat before bed, you can have negative effects on your sleep? This isn’t really breaking news, but it’s worth pointing out if you are like many of us in the modern world and regularly have a snack before bed. You may be doing yourself more harm than you think.
- To get the best night’s sleep, you need to create the ideal sleeping environment, which means the right temperature, the right amount of light, and the right amount of sound. The key is to choose a large enough room to sleep in but small enough to eat in, with fresh air that isn’t too cold or too hot and plenty of natural light. And if you’re really serious about quality rest, you also need to create the right atmosphere for sleeping, with relaxing music, soothing scents, and a bedroom that is always tidy.
- While a short nap in the afternoon can be a refreshing break from work, it can also be harmful to your health if you nap for long periods of time. A good rule of thumb is that you should never sleep for more than 90 minutes at a time. When you sleep too long at one time, you can enter the deepest stages of sleep, which can leave you feeling groggy and disoriented when you wake up. Also, bear in mind that the body repairs itself when it’s awake, so try to limit naps to the early afternoon hours to avoid interrupting your nighttime sleep.
- Reduce your screen time at least an hour before bed and turn back the clock an hour if you feel like you’re not sleeping well.
- Add some physical activities into your daily routine. No matter how hard you try to force yourself to fall asleep, if your body is not ready for it, it won’t be easy to drift off. If you’re already struggling with insomnia, it’s time to make a few changes to your daily routine. Our bodies need regular rest to function at their best, and sleep is a crucial part of that. In fact, good sleep has been linked to improved memory, mood, and energy levels.
Sleep is an essential part of health, and if you’re having trouble sleeping, it can be very frustrating and make you feel tired and irritable during the day. The good news is that there are lots of things you can do to help yourself. If you’re concerned that you might have a sleep disorder, see a medical professional. If you still can’t sleep after some time, try setting aside a short time each day to write down your worries, then try to resolve them before bedtime.