Do you wake up in the morning feeling worse than you did the night before due to an uncomfortable night of sleep?
Lifestyle presents to you some tips to sleep better and feel more refreshed the next day:
1 – Follow a strict sleeping schedule.
Make sure you go to bed on the same time every day, because otherwise your circadian rhythm, otherwise known as your body clock, might get disrupted.
2 – Take a warm shower/bath.
Taking a warm shower or bath is known to relax the body and make it easier to drift to sleep.
3 – Do not exercise before bed.
Exercising is known to stimulate your body and activate it. By exercising, you are therefore less likely to sleep.
4 – Eliminate caffeine from your diet.
According to helpguide.org, “caffeine can cause sleep problems up to ten to twelve hours after drinking it!” Therefore, it’s important to not only reduce the amount of caffeine in your diet, but instead, to completely eliminate it if you are having problems sleeping.
5 – Don’t drink liquids before bed.
Drinking a lot of liquids before bed can wake you up at night for a bathroom visit. This will not only disrupt your sleep, but it will also make it harder for you to fall back asleep.
6 – Don’t drink alcohol in the evening.
While alcohol can make you fall asleep faster, it wakes you you up at night and lowers the quality of your sleep.
7 – Avoid eating heavy meals at night.
Since heavy meals take time to digest, they might cause you to stay up during the night, preventing you from a good night’s sleep. Therefore, if you are hungry, try eating simple meals like a sandwich or some fruit. Avoid sugary foods as well.
8 – Avoid electronic devices such as TVs, laptops, phones, and tablets.
While many believe falling asleep gets easier while watching the TV or surfing your phone, tablet, or laptop, “not only does the light suppress melatonin production, but television can actually stimulate the mind, rather than relaxing it,” helpguide.org says.
9 – Listen to soft music, but avoid loud noises.
Music, especially soft instrumental sounds, can relax you and put you to sleep more easily.
10 – Avoid napping in the afternoon
Napping might prevent you from sleeping at night; therefore, try to avoid it as much as possible. However, if you believe it’s inevitable, try to sleep only in the afternoons for only 15 minutes or half an hour.
Lastly, try to keep your worries aside and use these tips to not only help you drift to sleep better, but also increase your sleep quality, which is essential.
By: Luma Kudsiova