Do not let yourself be another statistic. Following the 11 techniques below will help you reap the benefits of a good night sleep:
#1. Bedtime Hour
To have a good night sleep, it is wise to come up with the best bedtime hour for you. what does this mean? Well, it simply means going to bed at a particular time every day. This technique will create a good sleeping biological clock. It does not matter if it is on weekends, just stick to your daily sleeping routines. If a need arises where you must change your sleeping pattern, experts advise doing so in small intervals of about 15 minutes. For example, you can either go to bed or stay up late by 15 minutes.
#2. Exercises, or Physical Work
Did you know that keeping your body active is a great way to relieve insomnia? Yes! And it is something that has been proven by The Department of Neurobiology and Physiology at Northwestern University. The report mentions that exercising 4 times a week will help improve the quality of your sleep. If you are busy to exercise, then include physical work in your daily routine.
However, even though exercise is good for your health and sleep, you are recommended not to do them before bed. Strenuous activities 2 or 3 hours before bedtime will increase your body temperature, which will make it harder for you to sleep.
It is important to create time to relax and unwind. In a matter of facts, make it a nightly ritual. You can achieve this by reading a book, preparing for the next day, taking warm baths or shower, listening to music, etc. These activities will help you transition from sleeplessness to drowsiness. At the same time, it will help you relax. Just like all the tips above, do not overdo or use electronic gadgets for long.
#4. Avoid Smoking Or Drinking
Did you know that a smoker is 4-times less likely to have a beauty night sleep compared to a non-smoker? Well, this statistic has been proven by Chest Journal. The reason is that cigarettes contain stimulants such as nicotine and due to pangs at night. Smoking can also lead to asthma.
Also, you should not drink at night as well. Even though alcohol might help you fall asleep instantly, there is a study that shows it reduces REM sleep and may suppress breathing.
#5. Bedroom Atmosphere
Your bedroom should not be like any other room in your home. It should be dark, cool, and quiet. The bedroom temperature should be set at around 65 degrees. If your bedroom is too hot, the temperature can interfere with your body’s natural temperature drop. Invest in a good mattress such as this Amerisleep mattress – it will aid good rest. Always make sure that there is, as little background light and noise as possible. This means turning off the TV, using low-watt bulbs, or noisy clocks.
#6. Napping The Right Way
The truth is that a nap helps a person restore alertness, increase productivity, and can be a little vacation. This is why big companies like Google and The Huffington Post have created places where employees sleep on the job. Well, even though naps are good for one way or another, you should always try to limit them to a maximum of 30 minutes per day; more preferably in the mid-afternoon. Sleeping for long will throw off your sleep pattern.
#7. Do Not Consume Large Meals Before Sleep
Before going to sleep, do not consume a large meal, especially if they are spicy or acidic. Otherwise, you will struggle sleep due to heartburns, and digestion. If you must eat before sleeping, consider a snack that contains, protein, carbohydrates, and calcium. If this is difficult for you, consider eating 3 or 4 hours before you go to bed.
#8. Make It A Rule: Your Bedroom Is For Sleeping Only
If you have converted your bedroom into a place where you watch TV, a movie, eat, or work, it will become difficult for you to sleep very well. This is generally due to psychological factors.