A lot of people all over the world have problems with insufficient sleep. It’s so easy to get caught up with the daily responsibilities in our lives that we usually put sleep on the back burner. Regrettably, many are not aware that when they put sleep as a low priority, they’re ultimately putting their overall health as a low priority as well. Lack of sleep may lead to cognitive impairment, physical conditions, and in some cases, severe changes in personality.
If you are someone who’s always struggling to sleep at night, you should keep in mind these following guidelines:
1. Regular Bedtime – Hit the sack and wake up at the same time every single day, including Saturdays and Sundays. This will keep the body’s internal clock working in a rhythm, significantly improving the chances that you’ll sleep better when you’re supposed to.
2. Look at your bed mattress – More than 60% of individuals keep using a mattress after it has lost both its comfort and suitable support. Upgrading your worn-out mattress with a top quality bed has been shown to improve sleep quality.
3. Avoid Eating or Drinking Before Going To Bed – It requires plenty of energy for the body to break down food. Digestive functions will disrupt your sleep. Consuming fluids before going to bed could make you wake up at night to urinate, again, interrupting sleep. Stay away from food and drinks at least two hours before bedtime.
4. Relaxing Peace And Quiet – A nice, peaceful time before going to bed will help you relax. Going for a warm bath or perusing a book will help cue the body that it’s time for you to sleep. Deep breathing, meditation, and relaxation methods help a lot of people get ready for bedtime.
5. Limit Caffeine, Nicotine, and Alcohol – Stay clear of nicotine or caffeine at least 6 hours prior to bedtime. These are stimulants and will stop you from sleeping. Alcoholic drinks are considered to be sedatives, and may cause you to feel sleepy. However, alcohol also results in erratic sleep patterns which disturb an organic sleep rhythm.
6. Use the Bedroom Only for Two Things. Watching TV, reading a book, or enjoying music inside the bedroom isn’t recommended. Any kind of bedroom routines that engage your own interest can establish a mental association that keeps you from going to sleep. Only use the bedroom for sleep and sex.