8 Ways to Ensure You Get a Good Night’s Sleep
According to a recent study, around 30% of adults suffer from a sleep disorder, be it sleep apnea, insomnia or something even more serious. On top of all that, technology is there to make matters even more complicated, so another reason why we tend to sleep less than the suggested eight hours a night or even have bad dreams and nightmares is the fact that we are constantly looking at one screen or another, either the TV, laptop or our smartphone. However, there are certain things that all of us can do in order to make sure we sleep well tonight.
1. Avoid daytime naps
Having daytime naps might make you feel better before you actually close your eyes in the afternoon, but it will not do you any good in the afternoon when you wake up, nor in the evening when the time comes for you to go to regular sleep. If you really have to take a nap, make it a power nap not longer than half an hour, as this is how much your body needs in order to recharge its batteries and make you feel better.
2. Introduce the “Amish Hour”
The “Amish Hour” is not a new idea, and it has been quite popular in the last couple of years, showing good results. This idea revolves around the lifestyle of the Amish, and it requires everyone to stop using electronic gadgets at least one hour before going to bed. This means turning off the TV, mobile phones and even Kindle – there are physical books that people can read if they like to. Not only does this affect the overall quality of sleep, but it will also do wonders for your skin and mental state.
3. Keep the bedroom clean
Keeping a bedroom clean might result in a better and healthier sleep pattern. In order to properly clean their bedroom, one must pay attention to all the small things that they have to do in order to really have everything clean. Apart from dusting and mopping the floor, it is very important to pay attention to the mattress as this is where a lot of bacteria gets stored. This is not an easy task so it would be a good idea to consult a good guide – for example, TheSleepTalk guide to cleaning a mattress which is quite detailed and will make this process easier. Paying attention to the sleeping environment is crucial.
4. Keep the room comfortable
Apart from keeping the room neat and clean, it is very important to decorate the bedroom in such a way that is comfortable for you. Falling asleep in a room that you do not find comfortable is a much more difficult task, so this is why investing in bedroom decor that suits your style and taste matters a lot.
5. Go to sleep at regular hours
Going to bed at regular hours will train your body when to ask for sleep. This also means that getting up at the same time every morning will be easier, which is something that all people who work want. Find the right time that works for you and your daily routine and stay true to it.
6. Avoid alcohol, drinks, and cigarettes
Contrary to popular belief, alcohol will not bring a peaceful night’s sleep as it will disrupt your sleep during the night. On the other hand, caffeine in coffee and nicotine are, in general, stimulants that will keep you awake for a longer period of time.
7. Consider certain supplements
Supplements that can induce relaxation and help in the process of sleeping are also quite popular and they range in strength, price, and quality, of course. Not all of them are meant for everyone and in case you want to take some, it would be best to consult with your doctor. However, some of the best, which are also natural, include ginkgo biloba, which is a herb that has many benefits, valerian root, magnesium, and lavender.
8. Do not eat very late in the evening
Another reason why people tend to have trouble sleeping is eating late at night. Late-night snacks, fizzy drinks, and sweets are never good, and not only can they mess with a person’s figure and weight, but they can also affect their sleep as well. Make sure to have the last high carb meal eaten at least four hours before going to bed.
Not being able to sleep well is one of the most daunting experiences ever, and it is our job to do our body a favor and find the right solution to this problem.