Your body needs adequate rest which is why it is common to get various health issues when you do not get good sleep. You may find yourself getting anxious and depressed more often. With the many pressures we all have in life, it can be hard to achieve good sleep. Here are some tips to help you get better sleep.
1. Make The Bedroom A Tech-free Zone
Associate your bedroom with sleep, which means that there should be no other activities in the area. Keep any distractions far away so that you do not make your bedroom a spot for eating or watching movies. It is also best to charge your phone away from the bedroom as it prevents you from scrolling through social media at odd hours.
Gadgets such as tablets, phones, tablets, etc can prevent relaxation if they are always in the bedroom. Apart from that, these gadgets emit blue light, which hinders the body’s production of melatonin. Without this hormone, you will most likely have disrupted sleep. It is advisable to keep the gadgets away from you at least two hours before bed.
2. Try Hard To Manage Physical Symptoms
Some physical symptoms can prevent a person from falling asleep. For instance, a blocked nose or body aches can be a hindrance to sleep. You can try to talk to a professional about it and have them prescribe something that will aid in your sleep. If chronic muscle or joint pain are preventing you from falling asleep it could be worth investing in a smart bed. Check out Sleepify to learn more about the well-known Sleep Number Bed and other alternatives, so you can make and informed decision about which one is right for you.
3. Make The Atmosphere In Your Bedroom Appropriate For Sleep
Noise, too much heat or cold, and too much light can prevent you from falling asleep and can cause disruptive sleep. To prevent waking up after you have already slept because of these factors, it is advisable to have the atmosphere in the bedroom appropriate for sleep. If you cannot control the noise or light, invest in some earplugs and sleep masks. Make sure you set the temperature in your room to allow for sleep. If you have a partner and they have different preferences in temperature, you should think about getting separate blankets. Consider upgrading your mattress if yours has seen better days. Read these Helix mattress reviews and find the best one for you.
4. Try To Deal With Worry
It is common to start thinking about why you can’t fall asleep or count the amount of time you have till morning. It is best to relax your body and mind instead of worrying. Try a few breathing techniques for relaxation and let your body try to fall asleep naturally.
5. Eat Healthy Foods
Try to eat foods that promote good sleep. Some of these are rice, dairy products, and oats. You can also drink calming tea some minutes before bed. Avoid foods that have high levels of caffeine and too much sugar. Eat your dinner at least three hours before bed for better sleep.
6. Avoid Taking Alcohol Before Bed
Most people take alcohol because it gets them tired and sleepy. However, you may not get good quality sleep when you do this because you will be dehydrated or may have to wake up several times to use the bathroom, which will disrupt your sleep.
7. Exercise At The Right Time
Too much exercise before bed is not good for your sleep. Exercise several hours before you go to bed. The earlier you do it, the better.
8. Avoid Long Naps
Having a nap when you’re tired during the day is fine as long as it is not too long. If you sleep for hours, then you will have trouble getting to sleep at night. If you are feeling bored during the day, it is advisable to try other activities such as a walk outside or read an interesting article.
9. Consult Your Doctor
If you’ve tried all the tips above, and they still don’t help, then maybe it’s time to talk to a doctor for advice. You may have a sleep disorder that hinders you from sleeping well. Insomnia, parasomnia, restless leg syndrome, narcolepsy, and sleep apnea are disorders that need to be addressed immediately because they may affect your overall health and daily activities.
You may need medical interventions, such as supplements and devices, to make you sleep better. Those with sleep apnea may be required to get a continuous positive airway pressure (CPAP) machine. A CPAP machine supplies the lungs with enough oxygen by delivering a steady stream of pressurized air, which prevents blockages that may be causing the interrupted breathing and loud snoring while asleep.