sleep well at night

Sleep Tips: How To Sleep Well At Night

A good night sleep is essential for your self-development. You will get nowhere if you will not sleep well. In this post, I will give you the best tips for a good night sleep.

Avoid Alcohol, Caffeine, Nicotine, And Chemicals That Cause Sleeplessness

Caffeinated drinks are most notorious for affecting a person’s quality of sleep.  Tea, coffee, chocolate, painkillers, and cola are good examples of products that are high in caffeine.  Having a cup of coffee or tea a few hours to bedtime can have a considerable impact on the quality of sleep you will have.  Tobacco and alcohol products also ought to be avoided several hours before bedtime.

While alcohol may induce sleep at some point, it acts as a stimulant that causes you to wake repeatedly during the night, hence making it almost impossible to sleep soundly. Experts, therefore, recommend one to two drinks in a day. You also need to avoid drinking at least 3 hours to bedtime.

Ensure Your Bedroom Is ‘Sleep-Friendly’

The bedroom needs to be conducive enough to enable you to sleep well. If possible, soundproof your bedroom to avoid unnecessary noises from noisy neighbors, traffic outside, and such. You can alternatively use a ‘white noise’ appliance or earplugs to block the noises out. Blackout shades, curtains, and eye mask will also come in handy in blocking light from distracting you while asleep. The bedroom needs to be dark enough to help the brain produce sleep hormones that help one fall asleep. In addition to this, the temperature in the bedroom should be between 60 and 75 degrees Fahrenheit.  Do not forget about the mattress and pillows as well; they need to be comfortable and supportive. It may be best to go ahead and purchase a mattress like those from the Original Mattress Factory to get a better night’s rest.

Having a pet in the bedroom can disrupt peace and especially when you are deep asleep. Consider keeping all pets outside the bedroom to improve serenity and tranquility needed for healthy sleep.

Refrain from using or keeping electronic devices in the bedroom. Some of these devices produce blue light which makes it hard for the body to produce sleep hormones. If possible, limit bedroom activities to sex and sleep alone. Computers, TVs, smartphones, tablets, etc. should be kept away from the bedroom.

Establish a Pre-Sleep Routine

Establish a smooth and soothing transition from wake to sleep time. Indulge in relaxing activities an hour or so to sleep time. Make it a habit of either watching the TV, taking a shower, reading a book, or practice relaxation exercises to help body temperature fall thus promoting drowsiness. Avoid stressful activities such as work and emotionally disturbing activities in the evening as these only increase alertness. If you face trouble falling asleep, try writing the problems down to see how best you can handle them.

Go To Bed When Tired Or Sleepy

Going to bed when not sleepy or tired will only cause you to struggle to fall asleep. If you have been on the bed for more than 20 minutes but cannot find sleep, get out of the bed and look for something relaxing to do. You could try listening to soothing music, reading a novel, or even take a shower.

Avoid A Wall Clock In The Bedroom

Keeping a wall clock in the bedroom (especially digital watches) can be the reason you aren’t falling asleep easily. Some of us have a habit of staring at the clock until we fall asleep. Staring at the clock only increases stress levels hence affecting how well you will sleep, or find sleep. For this reason, consider turning the clock’s face away from your state, or use smaller watches that do not produce any light.

Watches and appliances that produce light should be kept away from your stare as well. If this doesn’t seem to work, you can then try listening to soft, soothing music.  Dim the lights if possible or invest in a smart home system that turns off the light immediately you are asleep.

Take Advantage Of The Light

While you need to keep light out of the bedroom at night, taking advantage of natural light in the morning is recommended as well.  Allowing sunlight in the bedroom in the morning not only helps rest your internal clock but also helps you remain alert throughout the day.

Have a Consistent Sleep Schedule

Keeping a consistent sleep schedule, and sticking to it help the body switch to sleep-mode each time it is time for bed.

To avoid messing up the internal clock, consider going to bed at say 10 pm and wake up at 6 am every day.  Stick to the routine even on weekends and during public holidays. This way, you will be able to avoid morning sleep hangover simply because you overslept during the weekend. Having a consistent sleep schedule can come in handy in synchronizing your internal clock and drive to sleep.

 

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