When you’re leading a busy life, having sufficient sleep is important. It could help boost the performance of your mind and body.
According to a survey, two out of three individuals struggle with insomnia. And there are many reasons they might be suffering from it. But the most important question is, how do you get a good night’s sleep?
1. Avoid Caffeinated Drinks and Stimulants
Avoid caffeinated drinks in the evening and afternoon so you won’t struggle with sleeping in the evening.
Other foods and drinks to avoid are spicy food, chocolate, tea, coffee, and alcohol. You should also avoid nicotine.
Many people believe that alcoholic and caffeinate substances could affect sleep and relaxation. However, according to BBC News, this is not a prevalent truth.
When it comes to nicotine, some think it enhances relaxation before bedtime. But it does the opposite. Research shows that its components keep your brain alert by increasing your heart rate.
Health experts have uncovered a lot about the relationship between sleeping discomfort and late-night eating habits. Eating in the evening tends to disrupt healthy, goodnight’s sleep. Instead of a heavy meal, consider eating light food, such as a banana or drinking herbal drinks like valerian and chamomile.
2. Unplug Completely From Electronics During Bed Time
Many of use are always on our phones or gadgets. And these things are distracting us from our sleep. Come to think of it, how do you expect your mind to relax when you’re checking social media during bedtime?
To disconnect from your devices, think about reading a book. Absolutely don’t turn on the TV or look at your phone.
3. Take A Hot Calm Bath
Taking a hot bath could also help stimulate sleep and help you relax. According to analysis, having a warm bath anywhere between 20 and 30 minutes before bedtime improves your quality of sleep.
Water helps relax your body naturally, making it an ideal option to fight insomnia.
4. Choose Comfortable Clothes to Sleep In
Make it a point to stick to your nightly routine so your body knows when it’s time for bed. In addition, wear breathable, comfortable pajamas. Choose loose-fitting clothes to prevent limiting your range of motion while sleeping.
5. Exercise Regularly
Did you know that regular exercise could help you fall asleep faster?
You can start swimming, cycling or aerobic exercise depending on your preference. Exercises helps improve your quality of sleep and reduces stress.
Evening exercises increase your temperature and then as you finish up with your routine, your body cools down and relaxes, allowing you to fall asleep.
6. Keep Your Pets Off The Bed
If you have pets, don’t allow them on your bed when it’s time to sleep.
According to the survey, 53% of the people who sleep with pets complain much about having a difficult time sleeping. Your pets have different sleeping habits than you do.
7. Relax Your Mind
The main barrier between adequate sleep is you and your mind. If you have many thoughts running through your head, chances of you won’t be falling asleep quickly. Calm your mind by listening to relaxing music or meditating.
With these tips, you’ll have a good night sleep in no time. However, if your sleeping issues persists, consider talking to your doctor.