Are you finding it hard to fall asleep and wondering what you can do to enjoy a restful night’s slumber? Below are a few tips worth considering that can prove useful:
Prep The Room
Your sleep lair should also be a place that is welcoming, setting the right mood for you to enjoy a restful night’s slumber. It should be dark, quiet, and comfortable. Too much light and unnecessarily noises will disrupt your sleep. Therefore, you should have the lights off or deemed, turn off the TV and ensure you keep all sounds out. You can look to things such as having the AC warm up the room (68°F – 72°F) before bedtime, using quality blinds to keep out the exterior lights, and using earplugs to cut out the sounds.
Make sure your bedding and mattress are comfortable. Your mattress is particularly important. Check if yours needs replacing, and consider a Mattress Warehouse mattress.
Caffeine has properties that keep your mind active, thus affecting your ability to sleep. It stays in the body for an extended period since its effects can last nearly eight hours before wearing off. If you take a cup of coffee during the afternoon and find yourself tossing and turning at night, then caffeine is not for you. You, therefore, you eliminate it from your food choices you will take at least four to six hours before you go to bed.
Alcohol can make a person feel drowsy and even aid in falling asleep. However, it also will be the reason for your short stints of sleep rather than enjoying a restful night’s slumber. You are bound to wake up a few times at night to rush to the bathroom.
The stresses of the day can make you feel miserable and fatigued, wreaking havoc on your sleep. You can benefit from establishing a ritual you will practice before going to bed. It will aid in breaking the link between your day’s stresses and your bedtime. It should be a routine that helps you relax. It can be something you do in a few minutes or even an hour or so.
Know Your Stressors
If you understand your foes, you will be in a better position to subdue them. Therefore, you should identify your stressors and plot how you will deal with them so that you unload them at the close your day’s schedule. For instance, you can incorporate a relaxation session where you do some yoga, aromatherapy, a hot soak, read a novel or listening to soothing music. Also, avoid looking at your clock when you are finding it hard to sleep; it will only tick you off and make it harder for you to fall asleep.
In as much as the experts recommend exercising as part of the things you can do to help you sleep better at night, you should exercise at the right time. The timing and intensity of your workout influence how well you will sleep. It may not be prudent to exercise a few hours to bedtime if you are the kind of person that gets energized after working out. You should opt to workout in the morning as opposed to doing so in the evening.
Eat Right, Sleep Tight
Avoid going to bed hungry. Some foods have been found to aid with sleeping. For instance, milk contains tryptophan that promotes sleep. Other food options worth considering include avocadoes, eggs, walnuts, asparagus, tuna, bananas, almonds, peaches, asparagus, halibut, walnuts, artichokes, potatoes, bok choy, buckwheat, and peaches. But you also should do not eat heavy meals a few hours to bedtime. A full belly may keep having your tossing in bed.