Sleep is a vital aspect of every person’s overall health and well-being. It is important because it enables the body to rebuild, be fit, and ready for another day. Getting adequate rest may also help prevent excess weight gain, heart disease, and frequent illness. A good night’s rest has been known to boost productivity and creativity, thus experts advise that adults get between 7 to 9 hours of sleep per night to function at their best. Children and teens need even more. Despite the notion that our sleep needs decrease with age, older people still need at least 7 hours of sleep.
Yet many people struggle to fall asleep at night and often toss and turn whilst browsing through the vast corridors of the social media sphere. If you are having trouble sleeping, you should see a medical expert and ascertain that you are not having any medical issues, if you are cleared of any medical ailments, then these steps should help you sleep better:
Reduce caffeine intake
Caffeine interferes with a person’s ability to get good quality sleep, to improve your chances of a night’s sleep, limit yourself to 250mg of caffeine per day. Common food and drinks that contain caffeine include coffee, energy drinks, soda (Coke, Fanta, etc.), green tea (contains around 25mg of caffeine per serving), and dark chocolate.
Create a good sleep environment
Create a conducive environment for sleep by removing all forms of distractions including televisions; you can also blackout your room by cutting off interfering lights. You should also try to keep your room temperature below 67 degrees to give your body the chance to cool down, a natural sign that it is time to sleep.
Turn off your devices
Devices like television, laptops, phones, and tablets emit blue light which lowers your melatonin levels, a hormone that makes you sleepy. But if you MUST have these devices in bed with you, try to wear protective glasses or reduce the blue filter on your device.
If you can, endeavor to exercise for at least 30 minutes a day and 5 times a week. An activity like a 150 minutes’ walk per week can help people suffering from insomnia to fall asleep faster. The more vigorous the exercise, the more powerful the sleep benefits. Do you know that just 10 minutes’ walk can improve your sleep quality? Oh yes, it can. However, bear in mind that it takes time before regular exercise will start feeling the full-sleep promoting effects, so be patient.
Create a sleep schedule and stick to it every day
Interestingly, you can form a habit of going to bed and waking up at a certain time not only on weekdays but weekends too. As much as you can, resist the urge to oversleep at weekends, an extra hour or two is fine but anything other than that can disrupt your sleep pattern.
Take a warm bath
This ritual is not only relaxing but also helps to boost your body temperature. When you dry off, your body quickly cools down. This can bring that drowsy feeling.
Clear your mind
Your bedtime is not the best time to overthink things, try focusing on your breath for 20 minutes, you can even meditate/pray to clear your mind of the troubles of the day gone. This way, you can be sure to snooze off in no time. We believe all of the above would help you sleep well at night, we love to hear from you, share with us the tips you have tried.