Do you ever find it hard to fall asleep night, or frequently tired during the day after seemingly sufficient sleep? These 7 easy to apply steps can help you get the best sleep you possibly can every night. A common misconception amongst the general public is that quantity of sleep is much more important than quality. This is definitely not the case, in fact it is the exact opposite. I would say that 5 hours of good quality sleep with no interruptions is more beneficial than 7 hours of sleeping with bad sleeping habits. Good sleeping habits can help strengthen your immune system and could possibly resolve any underlying problems or effects you may suffer from. So without further ado, lets go through these 7 sleeping tips.
- The first tip I can give you is to make sure your bedroom is perfect for sleeping in. Although everyone is different, generally you would try to optimize the temperature to just under room temperature as it aids you in sleeping. The room should also be dark to support deep sleep during the night, this is because humans and many other mammals have adapted over the years to the light dark cycle of the earth, so following this cycle is definitely beneficial. Noise levels should be kept to a minimum, depending on your sleeping environment now different people may have different tolerances to noise when sleeping, by keeping the noise level under your tolerance you can normally sleep through the whole night without waking up. Lastly make sure your pillow, mattress and duvets are suitable for you. I can't really help you in this area and you would have to use trial and error to see which ones are most comfortable for you.
- The second piece of advice I can offer you is to make sure you have a regular night time ritual before you go to sleep. Doing the same thing every night helps you associate the particular routine with sleeping and will help you fall asleep quicker because your body knows that it needs to sleep afterwards and prepares for it. Good activities to add into this routine include reading or listening to some soft music. Things to avoid in this routine include going on the computer or watching TV as bright lights are known to stimulate the receptors in your eyes and also your brain. This is also the reason why the activities should typically be done in a dimmed lighting condition.
- Another tip is to make sure your drinking and eating habits closer to bed time are correct. I won't go into too much detail in this article but will give you a rough outline. Typically, you should be at a moderate state of hunger when you go to bed. Being too hungry or too full can cause discomfort in the digestive system. You should also try to avoid drinking too much water an hour or two before you go to bed, this is to avoid waking up in the middle of the night because you need the toilet. Some substances you should avoid in particular in the evening include nicotine, caffeine and alcohol. The first two should be avoided because they are stimulants. Alcohol should be avoided because it can prevent you from deep sleep during the night.
- Possibly one of the most important sleeping habit I can teach you is to follow a regular sleeping schedule involving sleeping and waking up times. Being consistent with your sleeping and waking times will help to support your sleep wake cycle, giving you better quality sleep every night. By sticking to a well thought out schedule, you can make sure you get just the right amount of sleep every night, without under sleeping or over sleeping.
- Often other health or psychological problems can lead to insomnia or difficulty falling asleep. A major issue that many people face in day to day lives is stress. It can seem like a downward spiral when you're stressed, causing you to not sleep well, which leads to more stress but you have to find a way out of the loop yourself either through resolving the problem itself or alleviating it by sleeping better. To sleep better when in such a bad psychological state, you should consider meditation as part of your routine before you go to bed. This helps you clear the mind of your issues enabling you to sleep during the night. Try to avoid sleeping pills and other forms of medication because artificially induced sleep can be harmful on your body.
- If you find that you have too much energy at night time, and find it difficult to sleep because of this, you should consider taking up some form of sport or exercise you can do on a regular basis. This is a fool proof plan to help you fall into more beneficial, deeper sleep during the night. Along with other health benefits, exercising can only be a beneficial thing.
- The last tip I can give you is to stop or at least reduce your daytime naps. Naps can interfere with your sleep cycles and you may find it difficult falling asleep during the night as a result of this. I know that everyone has off days where they are just too tired to function. In this case, you should take a nap between 20 minutes and 30 minutes as this would be most beneficial for you.
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