Many people struggle to get to sleep and then feel terrible once the sun rises. Nobody wants to feel this way, especially with a demanding day ahead.
If you are struggling with your sleep, just remember that getting a good night’s rest requires consideration and effort. It should not simply be an afterthought. To help you out, consider the tips below.
- Go Easy On The Caffeine
Caffeine is the bane of any good night’s rest. Now, some people are more susceptible to the effect of the drug than others. Those that are more sensitive may need to avoid caffeine after lunchtime completely. Others may get away with an early afternoon coffee.
Caffeine may also increase night-time urination. If you’re getting up multiple times during the night for a bathroom visit, then your sleep will suffer. Tea and other stimulants can also affect sleep.
- Set Up A Sleep Schedule That You Stick To
Our body clocks function on a set rhythm. By getting up and going to sleep at the same time every day, these “clocks” will become synchronized. This will make it easy to both fall asleep and wake up. Try and stick to a particular bedtime and set your alarm for the same time every morning. Taking afternoon naps can derail a sleep schedule unless they can be committed to at the same time every day.
- Watch What You Eat
The foods you put into your body may influence your sleep. Certain food can lead to reflux with can interfere with sleep. Heavy meals also require a lot of energy to digest. Eating one close to bedtime can cause issues. Don’t forget to be careful with sugar. The substance can give you an energy buzz when you would rather feel sleepy.
- Take Up Some Regular Exercise
Studies show that regular exercise helps with sleep quality. If you are currently sedentary, then consider taking up some daily activity, such as a jog or bike ride. Even just 10-20 minutes each day can be beneficial and help you feel more sleepy once the time comes to hit the pillow.
- Avoid Screens Before Bed
The light from tablets, phones, and computer screens has been shown to interfere with sleep. It might not be easy but consider reading a book (real, not electronic) before bed rather than playing around with devices. Doing so may improve your night’s sleep.
- Get Support For Major Sleep Disorders
Those suffering from a major sleep disorder may need to consult with a sleep professional to receive expert advice or to get a prescription.
Suffers from sleep apnea may want to seek more information from an apnea treatment center.
If you (or a friend/family member) suffer from a serious sleep condition, then it is a good idea to seek the proper support rather than trying to manage the condition alone.
Paying attention to your eating, drinking, and other habits can help you improve the quality of your sleep. You will then hopefully be able to wake up feeling refreshed and ready to tackle the day head on.