Sleep is a significant activity for any human being. That’s why it’s a shame that modern society tends to glorify sleeping late or to lack sleep and using coffee to compensate for it.
In fact, there are a different number of hours required for each stage of our life for a night of great sleep. But because of what we see, hear, or read on social media, a lot of us are probably not hitting it.
If you are one of the many people who have a hard time getting a good night’s sleep, then this article is for you. Below are some great tips and tricks that will help you get that good night’s sleep that you deserve:
Stick to a sleep schedule
First things first, to develop a habit, you need to be disciplined enough to stick to your habit for a couple of months or so. Thus, when you want to get better sleep, you should make sure that you set up a sleep schedule first and then stick to it.
On that note, you should make sure that you sleep in the same hours every night. Aside from that, it will also help your circadian rhythm if you even try and wake up in the same hours.
Sleep on a comfortable mattress and pillows
Perhaps the reason why you’re not getting the best sleep possible for you is that you aren’t sleeping on a comfortable mattress or have the best pillows.
Keep in mind that your mattress shouldn’t be too soft, especially if you have back problems. Also, it shouldn’t be too hard that it’s not comfortable at all. Look for the best hybrid mattress for your needs.
Aside from that, you might need to look into the perfect number of pillows and perfect softness too. You want it to be able to support your head, but you don’t want it to be too high that it hurts your neck.
Decrease exposure to blue light at night
When your eyes take in blue light, it drives your body to be alert. Thus, it’ll be difficult for you to sleep.
Usually, it is the sun that gives us the blue light. But given the development of technology, there are now plenty of convenient and portable sources of blue light that can fit in the palm of our hands.
With that said, you should make sure that when you’re gearing up to sleep at night, you should avoid your phone as much as possible.
Increase daylight exposure
As you might notice, the sunlight bearing down us does a lot more than give us Vitamin D or make us sweat. It also has a factor in our sleeping patterns.
If you don’t get exposed outdoors much, then you might be missing out on the right daylight exposure that will help you get that good night’s sleep.
If you can, try and increase the exposure you get under the sun. You don’t have to be going out in the noon sun, or else you’ll suffer from the heat. Even just thirty minutes of going out and walking under the sunlight in the morning can help you significantly. So try and do it more often.
Pay attention to what you eat and drink
Your diet also is a huge factor contributing to how well you sleep. If you eat heavier meals during dinnertime, it will affect you during your bedtime.
Try to avoid eating large meals right before you go to sleep. Also, avoid anything with caffeine in it too since it will stimulate you too much to be able to go to sleep.
Also, try not to drink any alcohol or smoke before you go to bed, either. These affect your sleep too.
Up your physical activity
If you live a sedentary lifestyle, your sleeping habits might not be the best right now.
By exerting yourself physically, you’ll find yourself more tired, and thus, you’ll want to sleep earlier, and you can even sleep deeper. Aside from that, if you get into physical activity, your mental and overall health will improve.
All of these are factors that affect how well you sleep, so you should make sure that you get your few minutes of physical activity.
Limit your naps during daytime
If you’re a big fan of napping during the daytime, then this may be the reason why you’re not sleepy during the night time.
Napping is fine. However, you should make sure that you get that full night of sleep, as well. Try and limit the length of time for your nap to 30 minutes at most.
For those of you who work late, then try and nap before you start working instead.
If you neglect your sleep, then it can affect the way that you deal with the rest of the day. This is the reason why you should try and make an effort to have a better sleeping habit. Hopefully, the tips above can get you a better night’s sleep more frequently.