If you are having trouble getting enough sleep each night or are struggling to get quality sleep, check out these top ten sleeping tips. The tips should help you to improve both the quality and quantity of your sleep, ensuring you are ready to face the morning.
#1 Establish consistent sleep patterns
To encourage your body’s internal clock to naturally facilitate a healthy sleeping routine, start going to bed at the same time each evening and getting out of bed at the same time each morning.
#2 Don’t spend too long in bed
While an average human needs 8 hours of sleep every 24 hours, not everyone is average — some people need more sleep than others. Some can survive on 4 hours a night without any long term problems. That said, limiting the time you spend in bed to 8.5 hours max is good practice. If you find yourself spending hours trying to fall asleep, experiment with going to bed at a later hour.
#3 Remove screens from your bedroom
Any type of electronic device can interfere with your sleep. You need to train your brain to associate your bedroom with sleeping as opposing to watching stimulating TV dramas or playing games on your PC. Don’t use your bed for anything other than sleeping.
#4 Relax before bedtime
Opt for relaxation methods that work for you. The goal is to create a buffer zone prior to your bedtime in which you aren’t thinking about the next day or trying to solve complex problems. During the time, you should be relaxing and getting ready to sleep. Avoid all smartphones, tablets, and computers.
#5 Make your bedroom a comfortable haven
The room where you sleep should be kept cool, dark, and quiet. Furthermore, you want to make sure that you have a comfortable mattress, check out these Saatva mattress reviews, soft, warm bedding, and a supportive pillow.
#6 Avoid all drugs before bed, including nicotine, caffeine, and alcohol
Nicotine, caffeine, and alcohol can all wreak havoc on not only your mental and physical health but also your sleep quality. While alcohol can make many people feel drowsy, it has a disruptive effect on deep sleep cycles. Remember, sedation is not the same as sleeping. Meanwhile, nicotine and caffeine are known stimulants that can keep you up all night.
#7 Avoid naps
Any type of sleeping during daylight hours will make it much more difficult for you to fall asleep at night. If that afternoon nap is really necessary, at least make an attempt to limit it to 30 mins.
#8 Don’t watch the clock
When you are struggling to get to sleep, constantly checking the clock can heighten your anxiety levels and make it impossible to ever get to sleep. If possible, consider removing all clocks from your bedroom.
#9 Don’t restore to sleeping pills
While insomnia can become a debilitating condition, sleeping pills should always be your last resort as they can’t help you in the long term. In addition, you should only take pills prescribed by a trusted physician who understands your existing sleep issues. Remember, most sleeping tablets have addictive properties.
#10 Don’t be afraid to seek professional help
If you’ve been struggling to sleep properly for months on end, i’ts time to seek professional support. You don’t have to suffer in silence and being tired all the time can have a massive effect on your moods. So, book a consultation with your doctor today.