How to Sleep Better at Night and Wake Up Completely Refreshed: It is well established that sleep is just as necessary for good health as a healthy diet and regular exercise. Poor sleep quality and duration can reveal itself in poor brain function, inability to concentrate, a feeling of irritation and physical tiredness. Lack of adequate sleep can make you more vulnerable to a host of diseases as your immune system becomes more stressed and also results in weight gain. Some tips for getting a good night’s restful sleep:
How to Sleep Better at Night and Wake Up Completely Refreshed
Stick to a Regular Sleep Schedule
It is important to set aside seven to eight hours of sleep every single day. Make it a point to go to bed at the same time every night and wake up the next day at the same time. Even if you want to sleep in more over the weekend, limit the excess sleep to no more than an hour per day. When you are consistent in getting your sleep, it helps your sleep cycle to become more robust. In case, you do not fall asleep after 20 minutes in bed, engage in any relaxing activity like reading or listening to soothing music. Try to minimize your daytime naps.
Make the Bedroom Conducive to Sleep
To get a good quality of sleep, you need to ensure that the bedroom is quiet, cool, and dark. Avoid watching the TV, surfing the internet, or texting on your mobile as these activities tend to excite your mind. Draw the curtains, close the door, and even consider using earplugs to insulate yourself from the ambient noise. It can help to take a warm bath or practice mind-relaxation techniques. Make sure that your mattress is comfortable and delivers the right support to keep your spine correctly aligned. Use a weighted blanket to attain calmness if you suffer from anxiety.
Be Mindful of What You Eat and Drink Before Bedtime
Have a light meal in the evening preferably putting a gap of at least a couple of hours your meal and bedtime. Avoid rich and heavy meals or stuffing yourself as the resulting discomfort can make sleep elusive. As per https://www.forbes.com, caffeine and nicotine act to stimulate the nervous system and it can take quite some time for the effect to wear off. Avoiding coffee or smoking before retiring for the night is advisable. Even alcohol that may make you initially drowsy can irritate your bladder and wake you up later in the night.
Exercise Regularly and Resolve Your Worries before Bedtime
Including aerobic exercises in your daily routine can be most beneficial, especially if you exercise outdoors. Getting fresh air into your lungs as well as tiring yourself a little is food for sleep, however, be sure not to exercise before going off to sleep as increased hormone production can interfere with sleep.
It is important not to carry your worries of concerns to bed. Even if there are issues that are worrying, you should promise yourself that you will attend to it in the morning. Reviewing your schedule, getting organized and delegating tasks will help you to ease the stress that causes chronic sleeplessness.