Nothing is as frustrating as tossing and turning on your bed for the whole night without getting sleep. From having difficulty sleeping to insomnia, there are many things you can do to get a good nights sleep, feel refreshed when you wake up, and remain sharp during the day.
Sleeping habits for a good sleep
1. Avoid eating before you sleep
Some people have very tight schedules, and they only find time to take their dinner a few minutes to bed. However, this habit reduces their chances of getting a good nights sleep since when you eat before retiring to bed, you are prone to suffering digestive complications. It is recommended that you should take your dinner at least three hours before you sleep to allow digestion to take place.
2. Avoid stimulants
Avoid taking stimulants such as caffeine, alcohol, nicotine among the rest close to bedtime. For instance, alcohol will make you sleep quickly and then disrupt your sleep as metabolism begins, causing arousal. Caffeine, on the other hand, makes the mind vigilant.
When you use during the day, you will have a better sleep. This is because it helps use some of the body’s energy. You should engage in a vigorous exercise in the morning or late in the afternoon. Working out just before you sleep with disrupt your sleep. Apart from strenuous exercises, you can perform exercises like yoga before retiring to bed to help initiate a restful nights sleep.
4. Switch off the lights
Some people don’t turn off the lights in their bedroom when sleeping for many reasons. Turn off the lights when retiring to bed because when lights are on a compound known as melatonin that promotes sleep is suppressed. On the flipside, when the lights are turned off your body produces melatonin, and you won’t have problems sleeping.
5. Avoid oversleeping
Too much of something becomes poisonous the same way overspending is dangerous. Oversleeping is linked to many health complications like heart problems and depression. Health experts recommend that you should get about eight hours of sleep daily. Kids should sleep for at least nine hours because they are still developing.
6. Relax before retiring to bed
Establish a regular relaxing bedtime routine and stick to it. Try as much as possible to avoid annoying conversations and activities begore going to bed. Don’t bring your problems to bed. Whether you have some issues disturbing you, you should consider postponing them to the next day and understand that life has to continue.
Any one of these pointers is sound sleeping advice, but together they support your body to get quality sleep each night. Practice these sleeping habits and you will be able to replicate their success.