The quantity and quality of sleep matters. How we feel during awake hinges strongly on how well we sleep at night. But did you know that the cure for our daytime fatigue and sleeping problems rely on our daily routine?
Sleep schedules, bedtime habits and daily lifestyle choices create a huge difference to the quality of our good night’s rest.
Below are some easy and simple tips to help you sleep better.
#1. Seal your mattress.
If you’re sneezing, sniffling and itching while you’re on bed, then your mattress may hold the cause. Over time, your mattress will be filled with dust mites’ droppings, molds and other allergy triggers. So seal your mattress, box springs and pillows to avoid then. Dust-proof and air-tight covers will work best.
#2. Exercise regularly.
Working out will help you sleep better just make sure you work out at the time that isn’t close to your bedtime. A post-workout will provide you a burst of energy which will keep you up at night. Try exercising 3 to 4 hours before bed. Meanwhile, yoga or tai chi are gentle mind and body exercises that are great to do just before bedtime.
#3. Stick to a sleep schedule.
You should go to bed and wake up the same time every single day including weekends and holidays. The importance of being consistent will keep your body’s sleep-wake cycle and will promote better sleep.
#4. Turn off all electronics.
We are all guilty of staying until the late hours just browsing on our phones, laptops and tablets. Sometimes we can’t even stop from watching one more episode of the new show we are obsessed about. But did you know that the soft blue glow of your electronics may hurt your sleep? So turn it all off.
#5. Take naps for 20 minutes or less.
Taking naps will help you rest better at night but if you sleep while the sun is still up, just take at least 20 minutes of it. Don’t force yourself to nap when you have an energy slump.
#6. But if you have trouble sleeping at night, avoid naps.
Power napping is helpful especially when you’re exhausted during the day. But if you’re having troubles sleeping at night, then eliminate naps. Instead, drink a glass of ice water, take a short work or even talk to your friends and family for a quick catching up.
#7. Pay attention to what you’re consuming.
It’s important that you don’t go to bed hungry or full. The discomfort can keep you up. You should also limit how much you drink before going to med to stop yourself from waking up to head to the bathroom. Stay away from products with caffeine, nicotine and alcohol.
#8. Keep your clock out of eyesight.
We believe a lot of us check the time a couple of times every night just to make sure that we still have a lot of time for sleep. But checking the time in the middle of the night can make your mind race with thoughts about the day’s activities which can sometimes keep you up. Turn your phone or clock away from view so you wouldn’t get the chance to see it.
#9. Your bedroom should be ideal for sleeping.
You’re going to use a room with curtains or blinds, some earplugs, a fan or other devices that will fit your needs and will keep you comfortable. Your mattress and pillows can contribute to better sleep as well. It’s very important that you feel most comfortable.
#10. Practice a relaxing bedtime ritual.
Whatever it is, keep a relaxing routine just before bed. Keep away from lights and activities that will keep you excited, stressed or anxious.
#11. Try winding down before bed time.
Your body needs some time to shift into sleep mode. During the last hour before you sleep, try reading or anything that’s calming. For some, using an electronic device like mobile phones, laptops and tablets can make it hard to fall asleep because of the light that emanates from the screens that activates the brain.
#12. For back pains, try adding a leg pillow.
If you sleep on your back, try tucking a pillow under your knees to ease the pain. Mild pain can disturb the restful stages of your sleep.
#13. Your neck should be in neutral.
Your pillow shouldn’t be too flat or too fat. It should be the right size to support the natural curve of your neck when you rest on your back. You should also use good posture before bed too.
#14. Use your bed for sleep and sex only.
Do your work on the dining table, living room or your studying table. Don’t sit in bed and work, surf the net or watch television.
#15. Eat on time for dinner.
Heavy foods and big meals are a big no-no especially when it’s already late. These will overload your digestive system which affects how you will sleep through the night. If hungry, try a light snack like cereal with milk or crackers and cheese. Finish eating an hour before bed.
#16. Quiet down the noise.
Electric fans, causes of nearby traffic, faucet drips or loud dogs can cause you unease sleep. Try adding ear plugs when the noise is getting unbearable as well as using an air-conditioner or a white noise app or machine.
#17. Beds are only for people.
Keep your pets, especially your cat and go, out of the bed. They can cut your sleep short as well as bring allergies to your bed such as fleas, fur and pollen.
#18. Be cautious with sleeping pills.
Intake of sleeping pills can become a habit but they also have side effects. These pills are only short-term solutions while your make lifestyle changes. Before ingesting sleeping pills, make sure to ask your doctor what and which is okay.
#19. See your doctor if it gets too difficult for you to doze off.
If your lack of sleep lasts for a month or more, check with your doctor to see what is the problem.