How to Sleep Better: 5 Practical Tips
Getting a good night’s sleep is just as important as having a healthy diet and exercising. Unfortunately for most people, this is quite a struggle. Recent statistics showed that in 2017, an estimated 7.4 million Australian adults didn’t get enough sleep regularly.
Perhaps you’re one of these many individuals who struggle to get some shut-eye at night. Well, read on to learn five valuable tips on how to sleep better.
Maintain a Consistent Sleep Schedule
Sleeping and waking up at the same time every day, even during weekends, can go a long way in helping you sleep better. You get better rest and are able to wake up more easily.
What’s more, it helps you maintain your body’s sleep-wake cycle, otherwise known as the circadian rhythm. Since your blood pressure, heart rate, and other cardiovascular functions are greatly influenced by circadian patterns, sticking to a consistent sleep routine reduces the risk of you having heart problems.
Make Your Room More Suitable for Sleeping
Creating a suitable environment is also a great tip to help you sleep better. One way to do so is to ensure your room is dark when you go to bed. This is because darkness triggers your body to produce a hormone called melatonin, causing you to fall asleep.
Another way to make your bedroom more comfortable is by investing in a high-quality mattress. A good mattress will gently yet firmly support your body and keep your spine in the right position while you are sleeping. This will enable you to sleep better and wake up feeling refreshed and ready to face the day.
Getting top-notch quality bedding, such as an Ecosa weighted blanket, is also an excellent way to improve your sleep quality. Weighted blankets are heavier than normal blankets and are designed to put a firm and controlled amount of pressure on you.
This pressure is known to reduce stress and anxiety, provide a feeling of calmness and security, and calm down your nervous system, enabling you to sleep peacefully.
Have Your Dinner Early
Having dinner has a lot of benefits, such as providing your body with enough energy to recharge and providing your body with tryptophan (an amino acid that boosts your melatonin levels.)
However, it is advisable to eat your dinner early enough to allow your body to digest the food before bedtime.
Having a large amount of food right before sleeping can cause digestion problems such as acid reflux. When you sleep, your body rests in a horizontal position. This might cause the stomach acids that are in action when your food is being digested to enter the oesophagus, causing acid reflux.
Avoid Taking Beverages With Caffeine Before Going to Bed
While a cup of coffee can be refreshing, it isn’t a good idea to have one before going to sleep.
Coffee contains caffeine which is a stimulant. This substance stimulates your central nervous system, making it difficult for you to fall asleep. A recent study showed that caffeine consumed even 6 hours before bedtime can affect the quality of your sleep.
What’s more, caffeine also reduces the duration of slow-wave sleep, which is the most important stage of sleep.
Avoid Using Your Phone While in Bed
It may look like an innocent way to unwind before falling asleep but tapping away on your smartphone while in bed negatively affects the quality of your sleep.
The blue light emitted by your phone inhibits your body from producing melatonin, making it harder for you to fall asleep. So, instead of reaching for your cellphone when you go to bed, try engaging in other activities like meditating and journaling.
The quality of your sleep not only significantly affects your physical and mental health but also your productivity during the day. Try a few of these tips and say goodbye to sleeplessness at night. However, if you have persistent sleeplessness, you might want to consult a medical practitioner for a proper diagnosis and treatment.