Tips on How to Sleep Better at Night
Since having healthy sleeping habits can make a huge difference in your lifestyle, your day to day routine can have a significant impact on the quality of sleep. What you eat, what you drink, type of medication you intake, what you do to feel relax and exercise Etc. are the things that can affect your sleep. As benefits of sleep for health are countless, making some healthy changes in your daily routine and way you work daily, can make big difference between healthy sleep and fidgety nights.
Keep in mind that good sleep is always under your control and you can sleep better at night by taking following sleeping hacks and tips into consideration.
1 Create and Stick to a Sleep Schedule
By doing so, you will be able to manage your time accordingly not only to plan your day but to enjoy a good night sleep for good health. Having a sleep schedule helps you fall asleep and sleep better at night without facing troubles.
2 Build a Sleep-Encouraging Environment
Peaceful, dark and cool environment is the great thing that can promote good night sleep for you. So, turn your bedroom into a sleep-encouraging environment to fall asleep quickly right after laying on your bed. You can build appropriate environment to sleep better by lowering the outside noise down, using heavy curtains & blackout shades, wearing an eye mask to prevent light, and some feelings that will let your brain know that its time to take a rest.
3 Avoid Naps, Especially in the Afternoon
Avoiding daytime naps specially in the afternoon can be a great step for you if you are unable to fall asleep at night. For this purpose, you can take tea or coffee to keep yourself active whole day by preventing naps in order to enjoy better sleep at night.
4 Establish a Pre-Sleep Routine
It is one of the great sleeping hacks that can help you get better sleep at night. Having a short period of healthy relaxing activities an hour to going for bed can aid you to establish a pre-sleep routine that will make you fall asleep quickly. You can take a warm bath before going for bed as it naturally promotes drowsiness. You can also read an interesting book, watch TV shows or try other relaxation activities to better prepare for a good night sleep. You should also avoid physical and psychological stressful activities at night if you really want to enjoy the sleep after working hard the whole day.
5 Exercise Daily
Energetic exercise is a great thing not only to keep you fit, active and healthy but to develop healthy sleeping habits as well. Even a light exercise like going for a morning walk is better than no activity the whole day. Exercise is one of the sleeping hacks that can aid you to sleep better at night.
6 Cut the Consumption of Caffeine and Nicotine Down Before Going for Bed
These things are best to keep you active all day but not good when taken close to the sleeping time as they can interfere with your sleep. According to health experts, consumption of drinks containing caffeine (coffee and tea) should be avoided after 2 p.m in order to enjoy healthy sleep.
7 Go to Bed When You’re Actually Tired
If your body and brain don’t want you to sleep and you are struggling to fall asleep, it can lead you towards frustration. So, if your endeavors to sleep better are failed after 20 minutes of struggling hard, you should get out of the bed to involve yourself into some relaxing activities that will make you fall asleep naturally. You can read a book, watch a favorite movie or can do some exercise to make your body tired for sleep.
8 Sleep on a Comfortable Mattress and Pillows
Make sure that all your sleeping appliances are comfortable to aid you to sleep better at night. Comfortable and supportive sleeping appliances like matters and pillows can make the overall environment sleep friendly and contented to help you enjoy healthy sleep.
9 Eat Evening Meals before hours of Sleep
You should always finish your dinner a couple of hours before sleeping time and avoid late night eating to maintain healthy eating habits as well as to enjoy good night sleep. However, if you feel hunger at nights, try to eat light snacks that won’t disturb your sleeping routine and also help prevent insomnia.