2023-05-19 13:25:17
Many factors can interfere with a good night’s sleep, and it’s no wonder that quality sleep can sometimes be difficult to get.
And you may not be able to control the factors that interfere with your sleep; especially if it is regarding work or family concerns, but you can adopt habits that promote better sleep, such as these simple tips that I share below:
1. Set a fixed bedtime
Sleep no more than eight hours, the recommended amount of sleep for a healthy adult is at least seven hours to get a good night’s rest.
Go to bed and get up at the same time every day, including weekends, being consistent strengthens your body’s sleep-wake cycle.
If you don’t fall asleep within 20 minutes of falling asleep, leave the bedroom and do something relaxing like read or listen to soft music, then go back to bed when you’re tired.
Repeat as necessary, but still respecting your sleeping and waking hours.
2. Watch what you eat and drink
Don’t go to bed hungry or full, but in particular, avoid meals a few hours before bedtime.
Nicotine, caffeine, and alcohol also warrant caution.
The stimulant effects of nicotine and caffeine wear off within a few hours and can disrupt sleep.
And while alcohol may make you sleepy at first, it can disrupt your sleep later.
3. Reduce exposure to blue light at night
The worst thing in this regard is blue light, which is emitted in large quantities by electronic devices such as smartphones and computers; a few hours before bedtime it is advisable not to expose yourself to them so that it does not affect your circadian rhythms.
4. Create a peaceful environment
Keep your room cool, dark and quiet. Light at night can make it hard to sleep.
Consider using room-darkening blinds, earplugs, fans, or other devices to create an environment that suits your needs.
Engaging in relaxing activities before bed, such as taking a bath or using relaxation techniques, can improve sleep.
5. Limit sleep during the day
Long naps during the day can disrupt night sleep. Limit sleep to no more than an hour and avoid sleeping late in the day.
However, if you work nights, you may need to take a late nap before work to make up for the lack of sleep.
6. Include physical activity in your daily routine
Regular physical activity can improve sleep. However, avoid being active too close to bedtime.
Spending time outdoors every day can also be beneficial.
7. At night, relax and clear your mind
Many people have a bedtime routine that helps them relax.
Relaxation techniques before bed have been shown to improve the quality of sleep and are another common treatment for insomnia.
In one study, relaxing massage improved sleep quality in people with the condition.
Strategies include listening to relaxing music, reading a book, taking a warm bath, meditating, taking deep breaths, and visualizing.
Try different methods and find the one that works best for you.
8. Take a relaxing bath or shower
A relaxing bath or shower is another popular way to get better sleep, especially for older people.
And, if you don’t want to take a full bath at night, simply soaking your feet in warm water can help you relax and improve your sleep.
Source: A Woman’s Mind
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#Tips #sleep #Health #Wellbeing
