Getting a good night’s sleep can make you feel better. However, achieving this important part of the day is a struggle for most people. Experts say 7 to 9 hours of sleep can help you stay healthy. However, one in every three people suffers from poor sleep.
How can you get a good night’s sleep? Give a try to the following 8 tips for getting a peaceful night’s sleep.
Keep a Regular Sleep Schedule
Keeping a regular sleep schedule can help you sleep better at night. You are more likely to fall asleep without any troubles if you keep a regular sleep schedule. So, track your progress. How? You can keep a diary of the times you go to bed and the times you wake up for a few weeks.
You know that you can improve your general health with regular exercise. Regular exercise can also help you get a good night’s sleep. Use regular exercises, such as walking and swimming, to help you relax and relieve tension. However, some vigorous exercises, such as hitting the gym and running, can keep you alert when you want to sleep. Therefore, you need to do vigorous exercises very early in the morning.
Make Sure Your Bed is Comfortable
You will spend most of your time on your bed, so ensure you enjoy being on your bed. Make sure your mattress suits you. Choose a soft Titan mattress with a firmer side. And choose warm and comfortable beddings. In fact, you can choose a brushed cotton sheet. Make sure your bed can help you relax and sleep peacefully.
Do Not Use Caffeine
It is usually a great idea to drink a cup of coffee. However, caffeine can interfere with your sleep. Why? It usually takes about 6 hours for the caffeine in one half of a cup to leave your body, and the caffeine blocks the sleep inducing chemicals in your brain. Do not take caffeinated drinks after lunch can help you get a good night’s sleep.
Do Not Smoke
Nicotine is another stimulant. That is why it takes more time for smokers to fall asleep. The sleep patterns of smokers are more disrupted. You do not have to stop smoking completely. You just limit your intake before your bedtime.
Write It Out
Worrying can keep you awake at night, so writing down all your worries can help reduce them. Therefore, keep a notepad and pen next to your bed for writing your worries and anything you need to remember before you fall asleep. If you wake up, you can write down anything that is on your mind. Writing down can help you relax and fall back to sleep.
Napping may seem like a good idea. However, you will not feel sleepy when you go to your bed if you nap throughout the day. So, you might not get a full night’s rest. Do not nap during the day. Instead, focus on sleeping during the night and stick to your night time routine.
Getting up, if you cannot sleep, may seem counterintuitive. Relaxing or doing something boring can help you fall back to sleep. Do not watch TV or use your phone because it can stimulate you. You can read or listen to relaxing music instead.