Tips for Better Sleep

In this day and age, there are numerous factors that can interfere with quality sleep. They can range from work or school stress and family responsibilities to unforeseen challenges like illnesses. That’s why quality sleep can sometimes be elusive. 

While you may not be able to handle the factors that affect your sleep, there are habits that you can adopt today to help improve your sleep. Let us take a deeper dive. 

1. Convert Your Bedroom into a Space that Encourages Sleep

A dark, cool and quiet environment is known to promote better sleep. That explains why bats go into caves for their daytime sleep. To create such a space, use a white noise gadget or use earplugs to reduce the noise from outside. You can also use heavy curtains, an eye mask, or blackout shades to block light. This allows your brain to know it is time to sleep. Also, keep the room well ventilated and the temperature between 60 and 75°F. Also, ensure you are sleeping on a comfortable mattress and pillows. These reviews will help in picking the right Brooklyn mattress.

Lastly, you will want to limit your bedroom to sex and sleep only. TVs, computers, and work materials will only make it harder for the brain to trigger sleep when you are in the bedroom. 

2. Limit Alcohol, Nicotine, and Caffeine Consumption

If you drink coffee, then you know it is a stimulant that keeps your mind active. As such, when consumed before bedtime, it can easily interfere with your sleep. Also, you will want to refrain from consuming tobacco products too close to sleep as they can also inhibit quality sleep. 

Even though alcohol can help you fall asleep, it begins to act as a stimulant a few hours later, generally reducing the overall quality of sleep. As such, you will want to limit alcohol intake to one or two drinks per day and avoid consuming it too close to bedtime. 

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3. Create a Soothing Pre-Bedtime Routine

If you have been having trouble falling asleep the moment you get into the bed, you’ll want to make a routine that soothes your body and mind before you get into the sheets. Ease this transition with an array of relaxing tasks before bedtime. Examples include light reading, watching TV, and taking a warm bath. However, be wary of stressful or stimulating activities like doing chores or discussing emotional issues. Both physically and psychologically stressful issues can make the body release the stress hormone, cortisol, which tends to increase alertness. If you find yourself taking your issues to bed, consider writing them down and putting them aside. 

4. Avoid Clockwatching at Night

Staring at the clock when you’re trying to fall asleep or when you wake up later in the night will only stress you up, making it even harder to get quality sleep. As such, you will want to turn that clock away from your face.

If you find that you have a habit of waking up at night and having a hard time going back to sleep, wake up and do a quiet, relaxing task like listening to music or reading a book. Ensure the lights are dim as bright light will only activate the internal clock. Once you begin feeling drowsy, go back to bed. 

5. Go to Bed When You’re Actually Tired and Sleepy

Struggling to sleep only results in frustration, making it even harder to sleep. If you are not able to drift away within 20 minutes, get out of bed, go to another room and engage in a relaxing activity like reading or listening to music until you are ready to sleep. 

Lack of quality sleep can affect your life both physically and mentally and so it is best to engage in the above activities to ensure you remain healthy.


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