Everyone hates to toss and turn all night long, or even worse, struggle with insomnia. If you have been there then sleep routine may sound unimaginative, right? I used to stay awake till 3 am due to my unhealthy sleeping routine. If you are like me then falling asleep may seem impossible but getting a good sleep isn't that difficult.
Here are some tips to make the sleep of your dreams a nightly reality. A little bit of patience and consistent wind-down routine will surely help you fall asleep quickly.
1 Your pleasant Bedroom Environment
The place where you sleep plays a vital role. Your bedroom environment includes temperature, noise, furniture choice, external lights setup. Always try to keep your bedroom away from the external noise that often comes from traffic and crowd. Not just for aesthetics but night bulb helps to create the right atmosphere. Try to take a look at the Queen size memory foam mattress for best sleeping experience. Memory Foam Mattress is also a great companion for sleep. This mattress will ensure that you've a great night of sleep.
Avoid light-emitting screens before bedtime. Invest in room-darkening shades, earplugs, curtains, and pillows to create an environment that suits your needs. Make sure your bedroom is a quiet, relaxing, clean and enjoyable place.
2 No more Irregular or Long Daytime Naps
Taking small power naps does no harm to your health. In fact, it enhances daytime brain function. Yet long and irregular napping during the day can affect your sleep. This happens because you have to cover a major part of sleep in the daytime and hence your internal body clock struggles to sleep at night. Make sure that you're using adjustable bed frames for sleeping purpose.
Keep yourself active throughout the day and before you reach your bed, slow down. Release all your stress and make yourself do something calming. Reading a book in your comfy chair but don't use any electronic devices or watch TV or check email.
3 Don't Eat Late
Never go to bed empty stomach or stuffed. Heavy or large meals within a couple of hours before bedtime creates discomfort. Nicotine, caffeine, and alcohol deserve most caution. The stimulating effects take hours to wear off. Late-night eating impact both your sleep quality and the natural release of growth hormone and melatonin. Eat a high-carb meal at least 4 hours before your bedtime. It helps you to fall asleep faster and improve sleep quality.
4 A relaxing bath for better sleep.
Your normal body temperature dips at night. Take a bath by soaking yourself in a hot tub increases your body temperature and the rapid cool-down afterward relaxes you.
If you don't like bathing at night like me, bath your feet in hot water and relax. Another option is a relaxing massage. Try different methods and find what works best for you.
5 No liquids before bedtime except water
We all know caffeinated products keeps you awake and decreases the quality of sleep. So keep aside your coffee love four to six hours before bedtime. Smokers shouldn't be using tobacco products before bedtime. Alcohol lovers should reduce the amount of intake per day or at least avoid drinking three hours before bedtime.
Use bathroom right before going to bed to avoid waking in the night.
To enjoy optimal health and well-being, start making sleep a top priority in your life.
