A good night sleep is necessary for anybody who wants to recharge themselves after a long day of working. However, not everyone knows the correct way to do this and they end up damaging themselves even more. In this article, we will show you some tips to sleep soundly during the night so that you can wake up the next day feeling fresh. Here they are in details:
1/ A regular sleep cycle
Sleeping at the same hours every day will allow you to have a fixed biological clock so that you will naturally fall asleep at the same hours. Choose a time when you usually feel tired so that you don’t have to count sheep to slumber. If you get enough hours of sleep for your age, you should be able to wake up without an alarm. Sleep a bit earlier if you need to use an alarm clock to get yourself up.
Sleep a bit more on weekends and that’s it. Don’t make up for lost sleep by dozing off all morning. If you still feel tired throughout the day, take a short nap at noon. This will help you get enough sleep and not disturb your sleep cycle.
As for napping, take a quick one only. If you are unable to take some Zs at night, a long nap will make you feel even worse. Go to bed a little earlier than usual is a much better idea.
2/ Light exposure
Your brain secret more melatonin – a substance that makes you feel sleepy when it’s dark and less when it’s bright. You should adjust your daily life according to that. During the day, expose yourself to as much sunlight as possible, e.g. spending more time out in the open and brighten up the house using sunlight. Then as it gets darker, lower the intensity gradually. Say no to watching a big screen TV 1 or 2 hours before bedtime. If you want to do something before bedtime, try listening to some soothing music or reading a book.
3/ Be active during the day.
The more active you are in your waking hours, the better the quality of your sleep will be. Even a light exercise like a 10-minute walk helps as well. However, you need to time your exercise hours correctly as doing it close to your bedtime will make it very hard to doze off. You should finish all strenuous exercise 3 hours before your bedtime so as to have a good night sleep. If insomnia still bothers you, try exercise a bit earlier.
4/ Food and drinks
This plays an important role in your sleep quality, especially at the hours close to bedtime. You should consume only light snack before bedtime. Avoid heavy, spicy or acidic food as these could cause stomachache. Say no to alcohol, nicotine or caffeine as these can interfere heavily with your sleep.
5/ Sleep environment
Keep the room temperature just right, make it quiet and dark. If you cannot control them, use mask and earplugs. As for bed mattress, this should be elastic to support your whole body. If you feel uncomfortable, e.g. waking up with neck ache or backache, maybe you should try a different type of mattress. If the bed is too hot for you, then what you need is a cooling mattress pad.
That should be enough to get you sleep soundly like a log at night. If you need to know more about this matter, don’t hesitate to take a look at our website which is right here. We hope that you will be able to sleep well from now on.