Do you find yourself turning and tossing at night? These basic suggestions will help you get a better night’s sleep and be more energized and efficient during the day.
Unhealthy behaviors and lifestyle decisions during the day will cause you to toss and turn at night, negatively affecting your mood, brain and heart health, immune system, creativity, stamina, and weight. However, by experimenting with the following ideas, you can enhance your sleep quality, your health, and how you feel and think during the day.
Tip 1: Follow the body’s normal sleep-wake cycle.
One of the most effective techniques for sleeping better is to get in tune with your body’s normal sleep-wake cycle or circadian rhythm. Even if you adjust your sleep schedule by an hour or two, maintaining a daily sleep-wake schedule would make you feel far more rested and energized than sleeping the same amount of hours at different times.
Every day, try to go to bed and wake up at the same time. This aids in the regulation of your body’s internal clock and improves the quality of your sleep. To avoid turning and tossing, go to bed at a time when you are usually tired. In case you get enough sleep, you will wake up automatically without the use of an alarm clock. If you need an alarm clock, you should probably go to bed earlier.
Tip 2: Restrict your light exposure.
Melatonin is a natural hormone that controls the sleep-wake cycle and is regulated by light exposure. When it’s dark, your brain releases more melatonin, which makes you sleepy, and less when it’s light, which makes you alert. However, many faces of modern life can disrupt your body’s melatonin production and disrupt your circadian rhythm.
Tip 3: Work out throughout the day.
Daily exercisers have improved overnight sleep and are less sleepy throughout the day. Regular exercise also helps with insomnia and sleep apnea symptoms and the amount of time spent in the intense, restorative stages of sleep.
Tip 4: Watch what you eat and drink.
Your eating habits during the day, especially in the hours leading up to bedtime, have an impact on how well you sleep. Caffeine and nicotine should be avoided. You may be shocked to learn that caffeine can disrupt sleep for up to twelve hours after consumption! Smoking, too, is a stimulant that can interfere with your sleep, especially if you smoke close to bedtime. At night, stay away from large meals. Dinner should be served earlier in the evening, and hot, rich foods should be avoided within two hours of going to bed. Spicy or acidic foods can upset your stomach and cause heartburn.
Tip 5: Relax and clear your mind.
Did you ever find yourself unable to fall asleep or wake up in the middle of the night? Stress, worry, and frustration from the day will make it difficult to get a good night’s sleep. It will be easier to unwind at night if you control your overall stress levels and learn how to break the worry habit. To help you ready your mind for sleep, consider creating a soothing bedtime routine, such as practicing a calming exercise, taking a warm bath, dimming the lights, and listening to soft music or an audiobook.
Tip 6: Make your sleeping space more conducive.
A relaxing bedtime routine sends a solid message to your brain that it’s time to unwind and let go of the problems of the day. Also, minor improvements to your environment can have a significant impact on your sleep quality.
Keep your room at a comfortable temperature. Most people sleep best in a cool room (around 65° F or 18° C) and well ventilated. A too hot or too cold bedroom will make it difficult to get a good night’s sleep.
Make sure your bed is a good fit for you. You should be able to stretch and turn quickly without getting tangled in your bed covers. In case you often wake up with an aching back or neck, you can need to play with various mattress firmness levels, foam toppers, and pillows that provide more or less support.
Your bed can only be used for sleeping and sex. Your subconscious will equate the bedroom with sleep and sex if you don’t function, watch TV, or use your phone, tablet, or computer in bed. This will make it easier to wind down at night.
Tip 7: Figure out how to get back to sleep.
It’s usual to wake up in the middle of the night, but if you’re having trouble falling back asleep, try the following suggestions:
Keep out of your mind. Try not to be stressed over your inability to fall asleep again, as difficult as it may be, because stress causes your body to remain awake. Focus on your body’s emotions or do breathing exercises to get out of your mind. Inhale deeply, then slowly exhale while speaking or thinking the word “Ahhh.” Repeat with another breath.
Make rest, not sleep, your primary target. If you’re having trouble falling asleep again, try a calming technique like visualization, gradual muscle relaxation, or meditation, which you can do without getting out of bed. Relaxation will help the body rejuvenate even though it isn’t a substitute for sleep.