Do you frequently find yourself wide awake and restless, with no sleep in sight? If the answer is yes, please take solace because you are not alone.
Collectively as humans, we’re not sleeping well enough, and it is probably going to be the thing that kills us. Based on research, a third of us struggle to get out of bed in the morning because we don’t get enough restful sleep the night before, which prevents us from feeling our best during the day. On the other hand, a good sleep routine has several benefits, including a healthy heart, an elevated mood, zero stress, managed weight, and a better brain.
Since most of us are overworked and under-rested, knowing how to incorporate good sleep into our schedules can seem impossible. The good news? It only takes a few steps. Below is a list of ways to improve your sleep habits and gain all the energy:
1. Avoid substances that interfere with sleep.
Every coffee lover knows that caffeine can disrupt your sleep. While there may not be a way to avoid caffeine altogether, you can avoid it four to six hours before bed, includes tea, cola, chocolate.
Too much alcohol is another thing you must avoid, as it increases the number of awakenings and generally lowers your sleep quality. Therefore, it is preferable to keep your alcohol consumption to a minimum. On the other hand, if you have a drinking problem, then the idea of “holding back” may not be in your dictionary. But you can get a new lease on life by trying to curb your addiction. Many reputable rehab facilities can help you, and The Delphi Health Group is an example. For further information, click here at www.delphihealthgroup.com to learn about your treatment options.
2. Follow a sleep schedule.
A healthy person needs at least seven hours of sleep per night. Try setting up a routine that includes sleeping and waking up simultaneously every day. Staying consistent with your hours will help strengthen the sleep-wake cycle in your body.
If you cannot sleep, get out of bed, read a book, or play some relaxing music. When you are dog-tired, go to bed. Repeat all of it as necessary, but ensure that your wake-up and bedtime times are the same.
3. Try exercising early
If done at the correct time, exercise can speed up the process of falling asleep and improve the quality of your sleep. Activity encourages the production of the stress hormone cortisol, which assists in turning on the brain’s alerting system. This is acceptable unless you’re attempting to sleep.
Moreover, work out earlier in the day or try to finish at least three hours before bed.
4. Create a sleep-inducing environment in your bedroom
According to research, exposure to dusk light can cause your body clock to change to a later schedule. Keep in mind that light alerts the brain that it is time to wake up. Avoid bright indoor and outdoor light close to bedtime (this includes light from a cell phone, computer, and TV screens), and keep your surroundings dark at night if you attempt to sleep early.
Additionally, use earphones or a “white noise” machine to reduce outside noise to create this environment. Use thick drapes, shades, or an eye mask to block light, a potent stimulus for the brain to wake up. Maintain a room’s comfortably cool temperature (between 60 and 75 °F) and adequate ventilation. Also, ensure your room has a soft mattress, blanket, and pillows.
5. Manage your stress levels before going to bed.
If you’re constantly worried about things, you won’t be able to sleep at night. To keep your anxieties at bay, try this:
- Before going to bed, please write down your concerns to help you get them out of your head.
- Make a note of your stress level in addition to your to-do list. Make a list of your responsibilities for the coming day and the rest of the week, then try to unwind.
- Based on research, using a weighted blanket may help alleviate symptoms of insomnia and anxiety.
- To help you relax before bed, try meditation.
6. Avoid eating a lot right before bed.
Dinner is frequently the main meal of the day for many households. This makes it difficult to sleep for a few reasons. First, it goes against the logic of filling your body with nutrients right before bed. Second, it takes time for a large meal to digest, which your body will attempt to prioritize oversleeping. To combat this, one tactic is to eat more at lunch and less at dinner.
Another is to eat dinner early or to stay away from dinnertime carb-heavy items like bread and potatoes. That being said, there are only so many ideal diets. Understanding your body better will help you choose what is best for you—practice mindful eating as another way to change your eating patterns. Instead of eating fast or in front of a TV, this means taking time and enjoying your meal.
7. Avoid taking naps during the day.
The thought of taking a nap in the middle of the day may seem sensible. Additionally, it may be tempting to doze off when having lunch. But try to resist the urge to stay up later than usual. Even though you might feel fatigued, napping during the day can make it harder to fall asleep at night. If you must sleep, limit it to no more than 20 minutes. Ten minutes is the recommended nap length for those days when you can’t keep your eyes open.
8. Consider hypnosis for better sleeping.
Try listening to a soothing hypnotherapy recording if you have trouble sleeping. In hypnotherapy, you’ll be instructed to pay attention to verbal signals that will help you reach a focused, deep level of relaxation. Having a relaxed state makes it easier to fall asleep than trying to concentrate on it. Hypnotherapists can use a variety of techniques to induce a relaxed state, including:
- Progressive muscle relaxation
- Hypnotic language, such as words like “easy,” “deep,” and “relax.”
- Guided imagery
Good sleep is essential for our health. A poor sleep schedule can affect you both physically and mentally. Luckily, there are many things you can do to improve the quantity and quality of your sleep. The strategies mentioned above are an excellent place to begin. If you stick with them, your chances of achieving a restful and good night’s sleep will increase. On the other hand, if your sleep difficulties don’t improve, then consulting with a specialist may be the right choice.