The following tips are going to help you with your sleep.
1. Avoiding the caffeine
Most people love a cup of coffee, tea, soft drinks, or energy drinks.
These drinks have caffeine, which stimulates the body and blocks sleep-inducing chemicals in the brain, and also increases the production of adrenaline.
Drinking anything with caffeine three to six hours before bedtime is going to affect your sleep. If you love these drinks, then start looking for decaffeinated options hours before going to bed. You can avoid them altogether if you want your mind and body to relax as soon as you hit the pillow.
2. Avoid alcohol after dinner
There are some people who drink alcohol to induce sleep, but it might not be a good option even though you might feel sleepy.
When you drink alcohol, the body metabolizes the alcohol into sugar, which increases body glucose levels and you will remain awake. It is also a diuretic that causes dehydration, which wakes you up when you want to use the bathroom or drink water to quench thirst.
These effects combine and give you the worse possible outcome, and your sleep is going to suffer as a result according to dentist Pardip Sansi.
3. Exercising more frequently
Exercising is good for both your health and your sleep. You need to find ways of adding exercise to your daily routine.
You should try getting at least 30 minutes of exercise every day. When you maintain a healthy exercise routine, it strengthens your circadian rhythm, helps with your sleep at night, and promotes daytime alertness. Exercise allows you to burn more energy throughout the day.
Make sometime every day to get into a routine of keeping active because it is going to improve the quality of sleep. Avoid exercising too close to your bedtime.
4. Making your room dark and cool and comfortable
Higher temperatures and too much light can affect your sleep.
Light from TVs, computers, and smart devices can affect the circadian rhythm. Even glare from overhead lights and lamps can mess it up. It is a good idea to avoid bright screens and light before bedtime. turn them all off. If you are having a hard time, then get yourself an eye mask and install heavy curtains for your windows to make the room dark.
The temperature inside your room can also play a role in your falling and staying asleep. With the right temperature, you are going to get more restorative sleep. The temperature should be between 16 and 18 degrees Celsius. This is the right temperature because it is what the body experiences during the night.
Think about your sleep position and purchase a mattress and pillows that will support you while you sleep. Read this guide to the right mattress firmness for side sleepers.
5. Becoming Zen before bed
Going to bed with a restless mind is not good for your sleep, but this doesn’t come as no surprise.
You should try to relax and wind down slowly before going to bed. Clear your head before going to bed. Your mind will be calm and you will be more at peace, which makes it easy to sleep.