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There are many benefits of getting adequate sleep, like improving heart health, mood, memory, and weight management. You are missing a lot when you only get less than six hours of sleep at night. Break the bad habit and follow these tips to take care of your sleep problems without using medication.
1. Maintain A Regular Sleep-Wake Pattern
Obtaining six to eight hours of sleep is not as good as sticking to a regular sleep-wake schedule. Syncing with your body’s natural circadian rhythm is very important if you want a better sleep quality. Going to bed and waking up at the same time minimizes tossing and turning before falling asleep.
Train your body to follow this schedule even on the weekends. Sleeping might be tempting if you had a late night. However, you are doing more harm than good when trying to catch up on those snoozes. You can instead take a 15 to 20-minute nap early in the afternoon when you need it. It will give you enough rest that you need without disturbing your internal clock.
2. Avoid Drinking Alcohol Or Coffee
It should not come as a surprise to you that drinking coffee can cause sleep problems. You may want to limit your caffeine intake in the early hours of the day. It is because caffein’s effects can last up to more than twelve hours after consumption. Even if you do fall asleep quickly, chances are you’d experience frequent awakening because of it.
The same also goes for alcohol, nicotine, and some medications. These things also have a significant effect on the quality of your sleep. Stimulants can keep you awake until the hours past your bedtime. So, you should avoid smoking or drinking alcohol within two hours before going to bed.
3. Don’t Forget To Exercise During The Day.
Exercising during the day helps you feel energized and improve your mood. Regular physical activity also decreases the symptoms related to sleep issues such as insomnia and sleep apnea. It is because working out promotes deep sleep, which is the most restorative stage of sleep.
A 10-minute walk in the morning is sufficient enough if you can’t get into a vigorous exercise. Just remember to schedule your workout routine in the morning. You can also do low-impact exercises, like yoga or stretching, three hours before bedtime. This method will ensure that your activities would not interfere with your sleep.
4. Limit Your Screen Time Before Bed
Your activities before bedtime should not include scanning your email or social media on your phone. Light from your electronics and gadgets can make it feel harder for you to fall asleep. Blue light emitted by the screen prevents the release of the hormone melatonin, which controls sleep. If you need to use your phone in bed, make sure that you use the night mode to filter out the blue light.
Remember that when it is time for bed, stop using your phone, tablet, laptop, or TV. Doing other activities, like studying, catching up on work, making a call, or anything besides sleeping, should not be done in bed. These habits can contribute to alertness or stress that makes it more difficult to fall asleep.
5. Keep Your Pets Out Of The Bed
According to a study conducted by doctors from Mayo Clinic, more than half of pet owners experience frequent sleep disruptions at night. Allowing your pets to sleep on the bed with you contributes to this event. It is why the key to a good night’s sleep is to keep them out of bed and your room as much as possible.
Similarly, parents get the least rest when they co-sleep with their kids. Children are bad sleepers and can keep awakening you at night for so many reasons. You and your young ones could enjoy your deep slumbers when you both have a bed to yourself.
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6. No Big Meals Or Drinks Before Sleeping
What you eat during the day, especially before bedtime, can wreak havoc to your sleep. Avoid heavy, fatty, spicy, and acidic foods a couple of hours before bed. It will help you prevent heartburn and other digestive issues during the night. You should also cut back on sweets and carbs to promote a better quality of sleep.
Drinking too many fluids is also not a great idea at night. Excessive liquid intake in the evening causes frequent trips to the bathroom. The persistent awakening can make it harder for you to fall back asleep. If you need a light snack, opt for a whole-grain, sugar-free cereal, milk, yogurt, half a turkey sandwich, or a banana.
7. Make Your Bedroom Comfortable
Besides changing your nightly routine, you can better enhance your sleep habits by improving your environment. First, keep the noise down inside your room. If you can’t block out the outside sounds, use earplugs, ambient sounds, or white noises to mask it. Second, keep your room temperature at 65F or 18C. Your bedroom must not be too cold or too hot and have proper ventilation.
Next, make sure that you have a cozy bed. You can use Couponlawn to get the best deals in the most comfortable and high-quality foam mattress, bedsheets, and pillows. Choose a mattress that provides the best support for your size and body type.
8. Relax And Clear Your Mind
Practice relaxing techniques and meditation to help clear your mind and calm your body. Deep breathing methods reduce stress and enable you to unwind. As much as possible, don’t think about work or your other problems. It keeps you awake and anxious.
If you find yourself suddenly awaken at night, try to fall back asleep. You can get out of bed and read a book to make yourself sleepy. Don’t check your phone and keep the lights dim, which can prevent you from getting back to sleep.
Sleep is essential for your body and mind to recover from daily stresses. You can find more ways to remedy your sleep problems without resorting to sleeping aids. It only takes discipline and a few changes in your lifestyle to finally get a good night’s sleep. Then, you can wake up feeling healthier and invigorated.
Disclaimer: The statements, opinions, and data contained in these publications are solely those of the individual authors and contributors and not of Credihealth and the editor(s).
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