Are you feeling exhausted, dull and sluggish throughout the day? Taking more than 20 minutes to fall asleep after getting in bed? Waking up frequently and having trouble falling back asleep? Or are you tossing and turning constantly while asleep? Do you know, a good sleep can help you eat less, exercise better and be healthier. These simple tips will help you sleep better and be more energetic and productive during the day.
HERE ARE THE TOP 10 WAYS TO SLEEP BETTER AT NIGHT
- Getting daily sunlight exposure can improve sleep quality and duration, especially if you have severe sleep issues or insomnia.
- Relaxation techniques before bed, including hot baths and meditation, may help you fall asleep. Stretching before bed can help you not only fall asleep faster, but also stay asleep.
- Caffeine, when consumed late in the day, stimulates your nervous system and may stop your body from naturally relaxing at night. So, avoid consuming caffeine up to six hours before bed.
- Regular physical activity can promote better sleep. Avoid being active too close to bedtime, however. Spending time outside every day might be helpful, too.
- Irregular & long napping during the daytime can confuse your internal clock, meaning that you may struggle to sleep at night. If you have trouble sleeping at night, stop napping or shorten your naps especially after 3 p.m.
- Being consistent with your sleep and waking times can aid long-term sleep quality. If you struggle with sleep, try to get in the habit of waking up and going to bed at similar times daily.
- Avoid alcohol before bed, as it can reduce nighttime melatonin production, leading to disrupted sleep patterns and negativity affect your sleep quality.
- Reduce fluid intake in the late evening and try to use the bathroom right before bed to avoid excessive urination during the night (nocturia) as it affects sleep quality and daytime energy.
- Try to minimize external noise, light and artificial lights from devices like alarm clocks. Make sure your bedroom is quite, dark, comfortable, and too warm or cold.
- If you can't sleep, go into another room and do something relaxing like taking deep breaths, until you feel tired. It is best to take work materials, computers and televisions out of the sleeping environment. Use your bed only for sleep to strengthen the association between bed and sleep.
