Getting a solid night’s sleep is crucial for good health and a productive life. Being tired affects how much energy you have during the day and inhibits your enjoyment of living. There are various things that you can do to help you get a great night’s rest. Some habits have been proven to assist people in getting the forty winks they need. We explore the top ten proven habits to sleep better at night.
Check Your Bed
One of the essential pieces of furniture in your bedroom is the bed. If your mattress is damaged or old, it may affect the quality of your sleep. Don’t only think of your bed in terms of rest, but also consider that you use it for other activities such as reading, relaxing, and having sex.
If you and your partner are considering a new bed, you can choose one of the best mattresses for sex and comfort for better sleep.
Decrease Caffeine and Alcohol
Both alcohol and drinks that contain caffeine are stimulants. If you drink these beverages too close to bedtime, there’s a chance that it’ll keep you awake. Alcohol is proven to interfere with melatonin production, affect your natural sleep patterns, and disrupt your sleep during the nights.
Keep your waking time and bedtime consistent, even on weekends. Your body aligns with the sun’s movement, and your circadian functions are set on that loop. If you keep your times constant, it can aid the long-term quality of your sleep.
Develop a Bedtime Routine
Establishing an evening routine is one way to prepare your body and mind for rest. It can include taking a bath or shower to relax your muscles. Another way of preparing yourself for a good night’s rest is by doing light activities such as yoga or meditation, which puts you in a state of relaxation.
Reduce Day Time Napping
While it has been proven that a short nap of around 20 minutes can boost your energy, longer sessions can drain you. Sleeping during the day can confuse your internal clock, which may cause you to struggle to nod off at night.
If you plan to take a nap, make sure you set a timer because anything over 30 minutes will leave you groggy and confused instead of refreshed.
Optimize Your Bedroom Environment
When you’re looking to enhance your bedroom, there are a few factors to consider which will help you sleep better. These include noise, light, temperature, and furniture arrangement. External noise, such as traffic, can disrupt sleep and cause long-term health issues.
One way of reducing this is by draping the windows with heavy curtains. Ensure that your lights are dimmed in the evenings to promote sleep.
Don’t Eat Late
Avoid eating big meals late in the evening. It can negatively affect both the quality of sleep and the release of melatonin and HGH. Besides the inhibition in hormone production, heavy meals could lead to indigestion, keeping you awake at night.
Reduce Blue Light Exposure
Being exposed to light during the day is beneficial, but it causes sleep disruptions in the evenings. Blue light is emitted from cellphones and tablets, which stimulate the mind and keep it active. Switch off devices at least two hours before bedtime, or wear special glasses to reduce the glare if you need to use your phone before sleep.
Specific vitamins can help you enjoy better sleep. Supplements such as Ginkgo biloba, Magnesium, Valerian Root, and Lavender all have calming and soothing properties. Taking them regularly will help your body relax, and some also reduce stress, which allows for better sleep.
Get a Medical Checkup
If you’ve tried everything you can think of and still can’t sleep, then you need to go to a doctor for a checkup. You might have an underlying health issue that prevents you from getting enough rest, such as sleep apnea. Once diagnosed, you’ll be able to get the correct treatment and get the shut-eye that you need.
We all need good quality sleep to be able to function optimally. If you struggle with getting a good night’s rest, check to see if you need to replace your mattress. Don’t have a big meal before bedtime, and avoid caffeine or alcohol in the afternoons.
These are Proven Habits to Sleep Better at Night so Reduce your daytime napping and optimize your bedroom with the correct lighting for better sleep. Switch off your devices before bed and take some supplements to boost melatonin production. If all else fails, see your doctor to rule out any underlying conditions.