Work stress and family duties, as well as diseases, can all disrupt a good night’s sleep. It’s no surprise that getting enough sleep may be difficult at times.
You may not be able to control the circumstances that disrupt your sleep. You may, however, develop behaviours that promote better sleep. Begin with these easy suggestions.
Maintain a consistent sleep routine
Allow for no more than eight hours of sleep. A healthy adult should get at least seven hours of sleep every night. Most people do not require more than eight hours of sleep to feel refreshed.
Every day, including weekends, go to bed and get up at the same hour. Consistency strengthens your body’s sleep-wake cycle.
If you haven’t fallen asleep after 20 minutes of going to bed, get out of bed and do something calming. Read a book or listen to relaxing music. When you’re exhausted, go back to bed. Repeat as required, but keep your sleep and wake-up schedules consistent.
Be mindful of what you eat and drink.
Don’t sleep hungry or full. Avoid eating anything heavy or substantial within a couple of hours of going to bed. Discomfort may keep you awake.
Nicotine, caffeine, and alcohol should all be used with caution. Nicotine and caffeine have long-lasting stimulating effects that might interfere with sleep. And, while alcohol may make you tired at first, it might impair your sleep later in the night.
Create a relaxing atmosphere
Maintain a cold, dark, and quiet environment in your room. Light exposure in the evenings may make falling asleep more difficult. Avoid using light-emitting displays for an extended period of time right before going to bed. Consider utilising room-darkening shades, earplugs, a fan, or other gadgets to create a comfortable setting.
Doing relaxing activities before night, such as taking a bath or employing relaxation methods, may help you sleep better.
Limit naps during the day.
Long daytime naps might disrupt evening sleep. Limit naps to one hour or less and avoid napping late in the day.
If you work evenings, you may need to nap late in the day before work to make up for lost sleep.
Make physical activity a part of your everyday routine.
Regular physical exercise might help you sleep better. Avoid being active too close to bedtime, though.
Spending time outside every day may also be beneficial.
Deal with concerns
Try to address any anxieties or concerns before going to bed. Make a mental note of what’s on your mind and set it away for tomorrow.
Stress management may be beneficial. Begin with the fundamentals, such as becoming organised, establishing priorities, and assigning chores. Meditation can also help with anxiety.