Do you often have trouble sleeping through the night? Are you feeling exhausted during the day, no matter how much sleep you’ve gotten? You’re not alone. Sleepfamily.com answers your most common questions related to sleep, health and overall wellbeing. Why don’t you take a look at their resources?
Among all sleep related issues, insomnia is a common problem that affects millions of people. But don’t worry, there are some science-based health tips that will help you get the good night’s sleep you need!
Get A Comfortable Bed
It’s common knowledge that you won’t be able to sleep well if you’re not comfortable in your bed. That’s the reason why many people started looking up puffy lux mattress reviews to find the right one for them. A good night’s sleep is crucial to your overall health, so it’s important that you find the right bed and mattress for you.
If your mattress isn’t firm enough, you’ll likely wake up with aches and pains. If’s too firm, you might find yourself tossing and turning all night long. It’s important to get the right amount of firmness so that your body is properly supported.
Additionally, make sure your bedding is comfortable. You might want to consider getting a down comforter or a memory foam pillow. The key is to find something that will keep you comfortable all night long.
If you’re still struggling to sleep well at night, talk to your doctor about possible sleep disorders that you might have. There are many different treatments available for sleep apnea, restless leg syndrome, and other disorders.
Create A Sleep Schedule
Making a healthy sleep schedule is one of the best things you can do for yourself. It will help you feel rested and alert during the day, and make it easier to fall asleep at night.
There are a few different ways to create a sleep schedule. You can use a sleep calculator, or keep track of your own sleep patterns. Whichever method you choose, be sure to stick to your schedule as much as possible.
If you have trouble falling asleep, there are a few things you can try. Make sure your bedroom is dark and quiet, and avoid watching television or using your computer before bed. You might also want to try listening to calm music or reading before going to sleep. Reading inspiring real-life stories can effectively reduce stress and maintain a positive state of mind. Stories like these can be found on The Doe.
Whatever method you choose, creating a regular sleep schedule is a great way to improve your sleep quality. Try it for yourself and see how you feel!
These regular cycles of sleep and wakefulness are called circadian rhythms. They’re controlled by an internal biological clock that regulates many of the body’s functions, including sleeping and waking. The circadian rhythm is strongly influenced by light exposure, which is why creating a regular sleep schedule is so important.
Have A Healthy Diet
Doctors have proven that the quality of sleep also depends on what you eat and when you eat it. A healthy diet is key to having a good night’s sleep. There are certain foods that can help you sleep better, and there are also certain times when you should avoid eating in order to get a good night’s sleep.
Some of the best foods for sleep are:
- Cherries – contain melatonin, which helps regulate your body’s sleep cycle
- Walnuts – contain magnesium, which relaxes muscles
- Dairy products – contain tryptophan, which helps produce serotonin (a neurotransmitter that promotes relaxation)
- Herbal tea – chamomile tea is especially helpful in promoting sleep
- Whole-grain carbohydrates – increase levels of serotonin in the brain
It’s also important to avoid eating large meals before bed, as they can interfere with your ability to sleep. Foods that are high in sugar and caffeine should be avoided close to bedtime, as they can keep you awake. Alcohol can also disrupt your sleep, so it’s best to avoid drinking alcohol before going to bed.
Don’t Drink Coffee In The Afternoon
The purpose of coffee is to give you a boost of energy, but if you drink it too late in the day it can have the opposite effect. Caffeine has a half-life of around five hours, which means that if you drink a cup of coffee at noon, by five o’clock half of the caffeine will still be in your system.
So if you want to avoid tossing and turning all night, make sure to cut off your coffee intake by early afternoon.
There are plenty of caffeine-free drinks you can enjoy in the evening, like herbal tea or warm milk. So go ahead and enjoy that cup of coffee in the morning, but switch to something more relaxing by early afternoon.
Be Physically Active In Your Daily Routine
Exercise will help you relax and sleep better at night. It’s also a great way to start your day! Try to be physically active every day, even if it’s just for 30 minutes. Taking a brisk walk, riding your bike, or doing some stretching exercises are all good options. You’ll feel better overall and have an easier time falling asleep when you’re tired.
Make sure to add this to your daily routine and you’ll be sleeping like a baby in no time! It doesn’t matter which one you pick, as long as you’re being active and moving your body. You’ll see the benefits in no time!
Apart from exercise, make sure that you’re active as much as you can during the day. Get up and walk around every hour or so, take the stairs instead of the elevator, and park further away from your destination. These little bits of activity will add up and help you sleep better at night.
Limit Your Daytime Naps
After-work naps may seem like the best, but they actually prevent you from falling asleep at night. A 20 to 30-minute nap is the best length for a daytime power nap. Any longer and you may have trouble falling asleep when you need to that evening.
If you can’t avoid a long daytime nap, try to sleep no later than early afternoon. That way, you’ll still have several hours before bedtime to wind down and prepare for sleep. The National Sleep Foundation also recommends avoiding caffeine and alcohol close to bedtime as well as working out within three hours of going to sleep. These activities can all interfere with falling asleep quickly and staying asleep throughout the night.
Sleep is essential to health and functioning properly, so you need to think about getting as comfortable as you can with a good mattress. Make sure to have a sleep schedule and stick to it while also eating healthy foods. Never drink coffee in the afternoon and stay physically active throughout the day to drain your batteries.
Finally, don’t nap too much during the day because it can also break your sleep cycle. These will help you get the much-needed shut-eye in the best way possible!