9 Secret Tips To Sleep Better At Night
Do you want to wake up feeling fresh and on top of the world? Get a good night’s sleep. Insomnia is nobody’s pastime and sleep deprivation is a recipe for decreased energy and productivity. Here are a few tips to ensure you sleep better at night:
1. Take a warm bath
A warm, soothing bath in the evening will relax your body and tune your brain towards a “shutdown”. A warm shower using a shower cream or gel that has a soothing scent, such as lavender will go a long way in helping you fall asleep faster.
2. Turn off all sources of light
Light will stimulate your brain and keep you tossing and turning in bed. Switch off that phone, laptop or the light bulb in the next room.
3. Avoid heavy meals prior to bedtime
While logic may suggest that heavy meals will make you drowsy, the opposite is true. Your metabolism will be fired up hence keeping you awake. Also, large amounts of food in the stomach can be uncomfortable. Drinking too many liquids will mean your sleep gets disrupted, as you will need to frequent the bathroom more often.
4. Caffeine and nicotine
These are brain stimulants and are known to stay in your body system for up to ten hours. It is therefore prudent to limit their intake ten hours prior to bedtime.
5. Sleep schedule
Adhering to a sleep schedule will teach your brain to slow down and create a sleep-wake cycle. Remember eight hours is the recommended sleep time. Create a regular sleep routine and you will not have to force your way into the dreamland.
6. White noise
If you live near a busy highway or even in an extremely isolated place, your sleep is likely to get disrupted by noises outside. What to do? Invest in a white noise generator. White noise disguises other noises that could keep you awake at night. Soothing music can also be good for falling asleep to. However, music could also wake you up during the night or prevent you from having a deep sleep so make sure the music ends after an hour or so.
7. Keep your pets off the bed at night
As much you enjoy cuddling your soft furry cat, she will keep on disrupting your sleep during the night. A little wiggle of the tail and you are awake! There are other reasons to keep pets off your bed including triggering of allergies and they could bring bugs into your bed.
8. Comfortable mattress and pillow
An uncomfortable mattress will keep you tossing from one corner of the bed to the other. If the mattress has lost its cushioning, replace it. The same goes for the pillow. A thin pillow will not support your head properly. Too high a pillow will also “angle” your head the wrong way, and you will be uncomfortable. Find a suitable balance.
9. Exercise regularly
A good physical activity during the day will result in a good night’s rest.
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