A great night of sleep is something that can do wonders for one’s overall well-being and health. The following tips can assist just about everyone when it comes to getting optimal slumber on a regular basis.
1. Maintain A Good Level Activity Throughout Your Day
Engaging in routine exercise is a wonderful way to ensure that you are tired and ready for bed in the evening. Staying active also boost the metabolism and wards off anxiety, something which serves to facilitate better sleep. See if you can fit exercise into the earlier part of your day, but if your schedule requires you to workout later, make certain you have sufficient wind-down time after the fact.
2. Follow A Healthy Diet And Avoid Smoking
Try to steer clear of overly spiced or heavy meals prior to bedtime, because the body requires time to process such foods before it can sleep. Avoid retiring on a completely empty stomach by considering a small snack before bed. Shun caffeine as much as possible, as it can remain in the system for upwards of six hours, thus harming the quality of your sleep. Though a little wine may make you drowsy, it can actually result in wakefulness later in the night. The nicotine in cigarettes is a known stimulant, and those who do not smoke tend to have a higher quality of sleep than those who do.
3. Try Some Sleep-Inducing Home Adjustments
Ensure that your bedroom space is tidy, dark, quiet and completely comfortable. Keep the temperature relatively cool and consider using ear plugs, and eye mask and/or blackout drapes to create the perfect haven. Use a relaxing paint color on the walls and keep distracting elements including pets, electronics and the like out of the room altogether. If your mattress and pillow are old and have seen better days, make the investment in new, high-quality products like this from Sleepys
4. Establish A Bedtime Routine
See if you can create a sort of bedtime ritual so that your body knows when sleep is approaching. You might want to incorporate a bit of reading, some relaxing music, some warm drink or a nice bath prior to slumber. Avoid exposure to lots of light or stressful conversations before you retire.
5. Take Time To Unwind
There are many tools available that can assist with the task of relaxation at the end of the day, such as apps, meditation videos, yoga routines and more. Try a few for yourself and determine what is most effective. Many folks enjoy aromatherapy as a means to relax, and a little bit of oil placed on a pillow can work wonders. Herbal teas are also thought to lend a sense of calm before bed.
6. Never Stay In Bed If You Cannot Sleep
When sleep proves elusive after 30 minutes in bed, make sure to get up and engage in another activity for a while. Whether you do some reading or put on some music or try something else, remember not to return to bed until you are truly fatigued. Also, if you begin to drift off earlier in the evening while sitting on the couch, force yourself to get up and complete some chores around the house so that you only sleep when it is the proper time.
7. Do Not Sleep Late On The Weekends
Make sure you stick to a uniform schedule of sleep. Attempt to rise and retire at the same time every night so that your routine has a chance to take hold. Try not to take daytime naps and get up at the usual time, even on the weekends.
8. Try Sleep Journaling
The underlying reasons for sleep difficulties can sometimes prove mysterious. However, by tracking your sleep habits with a diary or even an electronic device, you will be able to assess the possible reasons for wakefulness or restless sleep. Once you have logged a week or so of information about your patterns, see if you can connect the dots and make the changes necessary to sleep soundly with regularity.
9. Keep A Personal Diary
There is no doubt that life can get very hectic and stressful at times, and it is worth taking the time to discover effective methods of coping. Journaling about personal ups and downs provides a record to which you can refer when things get tense and can assist in the process of solving problems and getting back to better sleep.
Amila Gamage Wickramarachchi is the founder of this blog where she shares her parenting and lifestyle experiences. She is an engineer and a trainer who works in the construction industry. She is the founder of Sihela Consultants.(www.sihelaconsultants.com)