Better sleep equals better life; a simple statement, yet with a lot of weight. We cannot underestimate the value of a good night’s sleep, especially now, amidst the daily hustle and bustle of work-life. As teenagers, adults, the aged, and sometimes even children struggle with insomnia, it is rightfully warranted that a good night’s sleep manual is given. As such, here are golden tips to better sleep and rest:
Make the bedroom sleep-friendly
It goes without saying that a noisy, brightly lit room or uncomfortable bed will deprive you of the relaxation you need to retire after a tiresome day. So, first things first, make your room comfortable and conducive for sleeping by using blackout curtains to ensure that the room is dark enough, removing devices that emit noise or light, and keeping the temperature cool, ideally between 60°F and 70°F and investing in a comfortable Serta mattress.
Limit your alcohol intake especially at night
Most people think that alcohol has a sedative effect and is, therefore, likely to make people sleep better. Contrary to this belief, while it may put you to sleep, it also disrupts sleeping patterns and increases the chances of waking up at night. Moreover, alcohol consumption at night increases the risk of developing sleep apnea and snoring.
Maintain a regular sleep schedule
Man is programmed to have a natural sleep-wake cycle. The easiest way to develop sleep issues is by adopting an irregular sleeping pattern. Try as you can, therefore, to stick to regular bedtimes and wake up times, all through the week, weekends included.
Take time to unwind
Refect through your day, your life, let go and relax. Unwinding goes a long way in relieving pressure and stress, for better sleep. You can relax through:
– Taking a hot shower
– Gentle yoga and meditation
– Listening to calm music
– Avoid screens from computers, phones, and tablets so you can relax your mind
– Read a book
Dine like a peasant before bedtime
Fatty, too spicy, and large meals can cause indigestion which disrupts sleep. When hungry, simply take a light snack. You should also avoid large beverages at night since they will fill up your bladder faster, forcing you to wake up several times to pee.
When you’re struggling to sleep, make sure that you nap before 3 p.m. and only nap for less than an hour. If possible, avoid napping completely.