There are many factors in the environment that can affect a person’s quality of sleep. But you must know that some things are under your control and there are steps you can take to achieve a good night of sleep. Here are 5 simple steps you can follow to help you sleep well into the night.
- Create a restful sleeping environment.
Having a problem sleeping or not, you must make your sleeping quarters conducive for sleeping. A cool, dark, and quiet room creates a perfect environment to sleep in. Eliminate white noise or snoring from a roommate who can keep you from having a good night sleep. You can use earplugs such as the Listening Stack earplugs which are very effective at keeping unnecessary noise at bay. You may also use room-darkening shades to promote better sleep. Another helpful thing can be a new furnace, which can keep your room warm and cozy during winter nights. These simple things can make a big difference in your quality of sleep.
- Stick to a sleep schedule.
You should go to bed and get up at the same time every day. Doing so reinforces your body’s sleep-wake cycle. You will be more refreshed and energized if you keep a constant sleeping and waking up schedule rather than sleeping the same number of hours at different times. If possible, the sleeping and waking schedule during the weekend does not differ much from the weekday schedule as it will be more tiring to start the week when there is a big difference in your sleep-wake cycle.
- Take some relaxation time before going to bed.
Look for some great relaxation techniques to help you wind down from your busy day. Listening to soft music or taking a warm bath before going to bed can help your mind get ready for slumber. It is also a good practice to avoid using electronic devices such as mobile phones, laptops, computers or TV at least 30 minutes before going to sleep. Your brain needs to shift to sleep mode so try to veer away from things or activities that can keep you awake. You can also do some meditation or engage yourself in prayer to relax your mind and body.
- Pay attention to your diet.
What you eat and drink also affects how you sleep at night. It has been observed that food rich in protein may help you sleep more quickly in contrast to the effect of foods high in sugar content and saturated fats which can cause your shut-eye to become irregular. It is best to avoid drinks with caffeine and nicotine which are known to have stimulating effects and may take a longer time to wear off. Food and beverages which have this effect should not be taken especially when you are about to sleep.
- Exercising can get you a good night sleep.
It has been observed that people who have physical activities or exercise during the day fall asleep more quickly and have better sleep quality than those who live sedentary lives. Proper timing of exercise should be followed for this habit to be effective. The best time to exercise would be in the morning or afternoon because doing it closer to bedtime might keep you too energized to sleep.
Achieving better sleep each day makes one better prepared for the daily grind. While there are so many factors which can affect the quality of sleep a person can have, following the steps above and put them to heart and habit may give you the good night sleep that you so deserve.
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