Your 10-Step Guide to Get a Good Sleep
Ever spent a night tossing and turning in your bed, unable to get a wink of sleep? If you’ve answered with a resounding yes, this article is for you! We’re here to tell you how to get good sleep, and how to sleep better at night naturally. At least once in our life, we spend that long tedious night when good sleep doesn’t come easy and you’re left wondering about things, sleepless in bed. Being sleep-deprived means you will wake up tired and grumpy the next day.
Research indicates that poor sleeping patterns and lack of adequate sleep can prove to be very harmful for the body. Some of the immediate adverse effects of irregular sleep patterns may include hormonal imbalance, poor metabolism, and slow brain functions. If you’re looking for tips on how to sleep, look no further as here are 10 ways in which you can get good sleep and wake up refreshed the next day.
10 Quick Tips To Fall Asleep
- Establish a routine and stick to it: is all about routine. As much as possible, try to go to bed and wake up at a specific time each day. This will ensure that your body will follow this pattern naturally, and your biological clock will be well adjusted.
- Cut off digital media consumption right before bed: For those who are wondering how to sleep better at night naturally, one of the proven ways is to disengage from your phone at least 1-2 hours before you hit the bed.
- Refrain from consuming caffeine late in the day: Consuming caffeine can disrupt the circadian rhythm of your body, thereby delaying sleep initiation and decreasing the intensity of sleep. Inside the brain, caffeine obstructs the adenosine receptors that induce sleep, thus making us stay awake for a long time.
- De-stress before going to bed: One of the common tips to sleep better at night naturally is to indulge in calming and unwinding activities before bedtime. This can include taking a relaxing bubble bath, reading a book, meditating, journaling or even soaking your feet in warm water. Try avoiding activities such as watching the TV, playing computer games as these tend to increase your heart rate, thereby making you active.
- Set up a conducive environment: If you’re finding it difficult to fall asleep easily, one of the ways to is by ensuring that your bedroom is fully optimized to support long hours of good sleep. Make sure that your sleeping area is peaceful, quiet, and preferably dimly lit or dark as this fosters sleepiness. Factors such as the sound of traffic and loud noise can often deter good sleep.
- Avoid Nicotine and alcohol: Did you know that besides being harmful for your lungs and overall health, nicotine consumption leads to severe sleep disorders such as sleep apnea that causes laboured breathing. Similarly, alcohol consumption is also a major cause of sleep apnea and affects REM sleep. If you’re trying to get better sleep, it’s better to give up drinking alcohol and smoking as that might be a major cause of insomnia.
- Prepare for a sound sleep: One of the simplest things you can do to increase the quality of your sleep and in turn, get good sleep, is to get a comfortable bed, mattress, and pillow. Do you find it easier to sleep in comfortable beds in a hotel? Factors such as the relaxing surroundings and bed quality can also affect the quality of your sleep. Change your pillowcases and bedsheets to that of your linking, make sure your room smells well, and spray a few drops of essential oil on your pillow and you’ll be ready to sleep well.
- Regularly exercise: The lack of physical activity can be a primary reason why you’re unable to get a good night’s sleep. Exercise is a great way to improve your sleep and health. Research has shown that exercise and curbs the symptoms of insomnia. However, remember to exercise in the early hours of the day, and avoid exercising at least 4-5 hours before sleeping.
- Take a Melatonin supplement: Melatonin is a hormone that signals your brain the time to relax and the time to head to bed. This hormone is found naturally in the body. While a melatonin supplement can help bring your circadian rhythm back to normal, it’s necessary to consult a doctor to find out the prescribed dosage based on your condition.
- Avoid napping during the day: People with insomnia often get trapped into a vicious cycle. For instance, due to poor sleep at night, they are likely to give into daytime napping, which leads to further sleep deprivation. As much as possible, avoid napping during the day and also limiting your power nap to less than an hour.
A good night’s sleep is extremely important for good health. Did you know that not getting the recommended 8 to 9 hours of good sleep does more damage than just making you feel groggy ad exhausted the next day? Just as a nutritious, balanced diet and ample exercise are a must for a healthy body and mind, sound sleep contributes just as much to a healthy life. Like most habits, individuals often build sleeping patterns in the early formative years of childhood. However, due to factors like stress, the sleeping pattern can change, resulting in sleep apnea and sleep deprivation. To achieve good health and well-being, it’s crucial that you take your sleep seriously and incorporate some of the tips in your lifestyle.
- https://pubmed.ncbi.nlm.nih.gov/26899133/ (Coffee, caffeine, and sleep: A systematic review of epidemiological studies and randomized controlled trials)