Do you find it difficult to fall asleep?
Do you wake up often at night and wake up tired the next morning?
If the answers are yes, don’t worry. You are not alone.
While an average adult requires between 6 to 8 hours of nighttime sleep, many worldwide struggle with sleep, which is a serious concern; sleep is a crucial aspect of our daily lives. It is critical for your physical and mental health. Adequate nighttime sleep helps maintain your energy levels and mental ability to function at your best. But if you are struggling with nighttime sleep, here are five tried and tested sleep tips that will allow you to get better nighttime snooze.
Create the Right Environment
Though a tired person can indeed sleep anywhere, you don’t have to do this. Instead, make it a habit to sleep in your bedroom. But while it is important to sleep in a specific room, it is also critical that you create an environment in that room that facilitates sleep. Ensure your room is free of all digital distractions such as computers, laptops, tablets, and smartphones. Create a dark space as lights from these devices can interfere with your sleep. Unwanted noise can also affect sleep quality. To block off unwanted noise, you can use a fan or noise machine.
It might come as a surprise, but adults spend around 1/3rd of their lives asleep. So if you are spending this much time of your life in bed, it is worth investing in the right bedding. Go for a stiff mattress that is neither too soft nor too hard. Choose bedding that comforts and relaxes you as you hit the bed. Also, before you go to bed, make sure your room temperature is comfortable. As you rest, the body temperature drops naturally. If your room is slightly cooler, this will facilitate this natural drop of body temperature so you can fall asleep quickly.
Stick to a Routine
The human body thrives on routine. If you want to improve your nighttime sleep, you must stick to a routine. Doing the same thing every day before bed prepares your body for rest, and over time, your brain learns that it is time to sleep. An important reminder is to sleep around the same time every day, even over the weekends.
While it is essential to sleep simultaneously every day, it is also important to wake up at the same time. This helps adjust your body’s natural sleep cycle, and you wake up feeling fresh in the morning.
Manage Your Stress Levels
Stress can be detrimental to health, and your ability to handle stress can significantly affect your sleep. While some stress is positive and much needed in life, too much stress can negatively affect your ability to fall and stay asleep. So it is important to manage your stress levels. You can try some stretches, deep breathing, and meditation to manage your stress and sleep better.
Many people today are in the habit of delaying sleep because they prioritize other things over their sleep. Some people end up watching TV while others continue to work on their never-ending to-do list. This habit of delaying your sleeping hours and prioritizing other things oversleep can be detrimental to your physical and mental health. So make sure you make sleep a priority, no matter how busy you are.
Even if you are not experiencing any sleep difficulties, these sleeping tips can give some positive results. If you continue to struggle with your sleep, it is best to consult a healthcare provider.