1 in 3 people suffers from mild insomnia. Are you a part of this group?
Tossing and turning, unable to quiet thoughts, and a noisy environment contribute to poor sleep quality. The next morning, you awake as tired as when you went to sleep.
It affects your work—you’re underperforming when you should be thriving. As far as your home life goes, your temper has a short fuse. You’re unable to handle stressful moments.
When it’s bedtime, you’re sluggish. You dread hitting the hay because you already know the outcome—bad sleep.
Insomnia doesn’t have to be a part of your life. By knowing the secrets to a good night’s sleep, you’ll be able to sleep soundly and wake up feeling refreshed.
Ready to know what they are?
Let’s get into it!
Be Mindful of What You Consume Before Bedtime:
Fatty, greasy foods and caffeinated beverages before bed disturb your sleep. Even if you don’t feel it right away, the discomfort will hit you later on in the night.
Your body doesn’t have enough time to digest everything consumed before bed.
To prevent this, avoid heavy meals and certain drinks. Caffeine takes hours to wear off while alcohol wreaks havoc on your quality of sleep.
If your stomach is growling before bed, eat a light snack like whole wheat crackers. It’s enough to make you feel satisfied without weighing you down.
As for thirst, drink enough water a couple hours before bedtime. Gulping down lots of water right before laying your head down to rest will result in multiple bathroom trips.
Don’t Force Yourself to Sleep:
Staying on some sort of sleep cycle is helpful but it can also be hurtful. Going to bed at the same time every night isn’t beneficial if you’re struggling to fall asleep.
When this happens, get out of bed and go into another room. Staying in your bedroom will only increase stress from restlessness.
Try relaxing activities like reading, listening to soft music or coloring. When you’re rested, you’ll be able to sleep better.
Forcing yourself to sleep will result in poor sleep. Only go to bed when you’re tired. That’s when you’ll get a good night’s sleep.
Improve Your Sleep Environment:
A bedroom needs to be a stimulant for sleep. When you walk in there, it should feel relaxing.
Declutter your room by removing trash. Nightstands should be clear of any unnecessary items. The only items on there should be a lamp, clock, and a book if you read in bed.
For your phone, keep it elsewhere besides on your nightstand. There’s no need to answer notifications late at night. Keep the ringer on silent as well.
The most important aspect of any bedroom is, of course, the bed. A mattress that’s lumpy and uncomfortable won’t do you any good.
With all the choices out there for new mattresses, how do you know which brand is best? You can read more about selecting the best-reviewed mattresses here.
Exercise:
Working out promotes restful sleep. You’re able to exert your energy or pent up frustration.
Be sure to do it a few hours before bedtime. Exercising right before bed doesn’t allow your body enough time to recover. Your heart will still be pounding while you try to get some shuteye.
You don’t have to complete a rigorous workout to feel the effects. Doing simple yoga poses helps relieve stress.
If exercising isn’t your thing, make it a priority to spend some time outside. Go for walk or a light jog.
Staying indoors all day can take a toll on your mind and body.
Limit Naps:
Everybody hits that midday wall. You’re sluggish, eyelids feel heavy, and all you want to do is sleep. Of course, this feeling happens at the wrong time.
When you’re able to find time for yourself, you take a nap. While there’s nothing wrong with napping, it could be how often and how long you nap for.
Napping longer than 30 minutes can impede tonight’s sleep. Taking short naps more than once can do the same thing.
To be on the safe side, limit naps to once a day and for less than 30 minutes. That’s enough to feel refreshed. Also, make sure your nap is a few hours before bedtime.
Try to Stick to a Schedule:
For the days you aren’t struggling to fall asleep, you’ll want to stick to a sleep schedule. You’ll want to sleep for at least seven to eight hours, no more and no less.
Your sleep cycle should be consistent on weekdays and weekends. This is so your body can become accustomed to your natural sleep-wake cycle.
You’ll be able to sleep throughout the night. In the mornings, you’ll feel refreshed and awake without grogginess.
Manage Stress and Anxiety:
Worries often keep us up at night. Wondering about the unknown causes us to feel wide awake even when we’re exhausted.
Keeping stress and anxiety at bay is difficult but necessary for good sleep. Make it a priority to write down everything on your mind before bed. This keeps your worries on paper rather than on your mind.
As for stress, stay organized. Getting frazzled sabotages sleep.
Make sure you get everything you need to get done for the day completed before hitting the hay. If not, uncompleted tasks will occupy your thoughts.
Get a Good Night’s Sleep
Say goodbye to constant tossing and turning throughout the night. Implementing any one of these tips will make all the difference in your sleep quality. You’ll be able to get a good night’s sleep as soon as tonight.
Looking for more ways to improve your life? Check out our health and fitness category today!
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