Most of us are well aware of the consequences of a lack of sleep, which include feeling irritable and not doing well at work the next day. But did you know that it can have a significant impact on your physical health? Regular lack of sleep increases your risk of developing significant diseases such as obesity, coronary heart disease, and diabetes, as well as reducing your life expectancy! You should now sleep better for the sake of your overall health.
Tips to sleep better
Set regular bedtimes
Maintaining regular hours of sleep is one of the most important steps that you must stick to. Because this works to program the brain and the body’s internal clock to get used to a specific routine.
Knowing that you often need 6 to 9 hours of sleep each night will help you determine your bedtime. It is also important to get up at the same time every day as much as possible. So, your daily routine will not be affected.
Relaxation is a vital stage in preparing for bed. There are many ways to relax such as:
- Shower with warm water, not hot, as it will help your body reach an ideal temperature.
- Write a list of tasks that you have to do the next day to organize your thoughts and clear your mind.
- Practicing relaxation exercises such as yoga to relax the muscles.
- Avoiding violent sports may have the opposite effect.
- Reading a book or listening to the radio will help distract you and relieve nerves
- Avoid using smartphones or electronic devices for an hour before going to sleep because the light emitted by them may have a negative effect on sleep.
Make some changes to your bedroom
- Your bedroom should be a comfortable environment. There are beliefs that there is a strong connection between sleep and the bedroom, but some things affect and weaken this connection, such as electronic gadgets, light, and noise.
- Make sure your bed is comfortable, it is difficult to get a comfortable sleep on a mattress that is too soft or too firm.
- Make sure your bedroom is dark, quiet, and tidy, and keep the temperature between 18 and 24 degrees Celsius.
- Put on some thicker curtains if you are bothered by the light, and use earplugs if you suffer from noise.
Reduce your intake of caffeine.
Reduce your intake of caffeinated beverages such as tea, coffee, energy drinks, or cola and replace them with warm drinks, milk, or herbal tea. Caffeine affects your sleep.
Do not smoke
Because nicotine is a stimulant, quitting smoking will help you sleep better. Smokers take longer to fall asleep and the majority of them have sleep disturbances.
But, if the above tips do not help you or insomnia persists for more than 4 weeks, you will need to consult a doctor.
If you are struggling to full sleep, book your free appointment and get the medical help you need.