Tips to Help you Sleep Better at Night
A night of good sleep is as important as regular exercise and a healthy diet. Research has shown that having at least 8 hours of sleep (recommended time is from 10 pm-6 am) can help maintain a healthy weight, boost brainpower, and increase energy.
10 Tips to Help You Sleep Better
- Avoid the use of caffeine a few hours before bed: a single dose of caffeine can enhance focus, energy and stimulate sports performance. A dose of caffeine stays in the bloodstream as high as 4-6 hours so it is advisable to stay away from caffeine in the day from 3 pm especially if you are sensitive to it.
- Reduce Your Daytime Nap: short power naps are beneficial but over napping can confuse your sleep clock thereby making it hard for you to fall asleep at night. A study shows that napping for long hours can harm your health and sleep. However, if you are used to long nap hours and it doesn’t affect your sleep at night, there’s no need to worry. It depends on individuals.
- Try to Sleep and Wake at Consistent Times: this will enable you to become productive for the day.
- Stay away from Alcohol: Alcohol is known to increase the symptoms of sleep apnea, distorted sleep patterns, and also alters nighttime melatonin production.
- Make your sleep area comfortable: you can make your sleep area comfortable by considering factors like temperature, lighting, exposure to noise. Minimize external noise, adjust the temperature to what will suit you best, keep it clean and tidy.
- Avoid Late Night Eating: consuming a large meal before bed can negatively affect sleep quality.
- Relax your mind before you try sleeping: By doing this, you worry less, and falling asleep becomes easier. Stress management might help. Start with the basics, such as getting organized, setting priorities, and delegating tasks. Meditation also can ease anxiety.
- Take a relaxing bath
- Avoid Smoking: exposure to smoke, including secondary smoking, has been associated with a range of sleeping problems including difficulty falling asleep and broken sleep patterns.
- If you have difficulty falling asleep, see your doctor