You can improve your quality of sleep by making simple lifestyle changes. If you would like to have a more restful night follow these 10 tips.
- Go to bed and wake up regularly
In order to program your body to sleep better you should go to bed and get up approximately at the same time every day. You need to choose the time when you will most feel sleepy.
- A restful environment for sleep should be created
Keep your bedroom for rest and sleep. Also keep is as dark and quiet as possible. The temperature should also be moderate – neither too cold nor too hot. Noise, temperature and lighting should be set up in that way so the bedroom environment will assist you to fall and stay asleep.
- Your bed has to be comfortable
It’s hard to get a good night sleep on a mattress that’s too hard or too soft, or a too old or a too small bed. Consider moving you pet out of your bedroom, if it sleeps in it with you, since it can make noises in the night.
- Do regular exercises
In order to help relieve some of the tension built over the day do moderate exercises regularly, like going for a swim or going for a walk. However, don’t do vigorous exercises too close to bedtime; you may not be able to fall asleep.
- Reduce the caffeine
Evening is not the time for stimulants such as caffeine which is found in coffee or tea; you need to cut on them. The process of falling asleep is interfered, and deep sleep is prevented, by them. The caffeine significantly affects sleep and its effects can last up to 24 hours. Instead, have a cup of herbal tea or a warm cup of milky drink.
- Don’t consume too much food or alcohol
Your sleep patterns can be interrupted if you consume too much food or alcohol late at night. Initially, alcohol may help you fall asleep, but your sleep will be disrupted later during the night.
- Refrain from smoking
Smokers wake up more frequently, they often have disrupted sleep and it takes longer for them to fall asleep – generally it’s bad for sleep.
- Before going to bed try to relax
Do some yoga, listen to some quiet music or have a warm bath to relax your body and mind.
- Make a list of things to be done the next day
If you have too many things to do or too many things to worry about; deal with them by making a list of things to be addressed the following day. Try to make your plans for the following day before bedtime, to avoid thinking about tomorrow’s tasks when lying in bed. The main idea is not to do these things while you are trying to fall asleep.
- Try not to worry in bed
If you have a problem falling asleep, don’t lie in bed and worry about it. Get up and something relaxing until you feel sleepy – then return to your bed.