Tips to Get Better Sleep
Almost everyone has suffered a night of bad sleep at one point in our lives. Having one sleepless night isn't an issue. You won't feel great the next day. You'll be irritable. However, long-term sleep deprivation has far-reaching consequences. You may end up increasing your risk of obesity, stroke, Alzheimer's disease, coronary heart disease, and diabetes.
1. Take time to unwind
You can unwind by reading a good book. Nearly half of the UK's population has stress-induced sleep problems. This is why you must relax before heading to bed. You can listen to soothing music, read a novel, or have a warm shower. For others, coming up with a to-do list before going to bed can offer relief. It can completely free your mind from stressing about the next day's tasks.
2. Follow a routine
Children and babies get better sleep since they follow a routine. They get into bed at a specific time. Adults also need a routine. This can help your body naturally program itself to sleep and wake up at specific times. Try to ensure you strictly abide by your routine. Make sure you are in bed at a particular time. Take time to develop your relaxation routine.
3. Avoid technology
Don't use your computer, phone, or TV while in the bedroom. You should completely ban them. You should not interact with these devices for an hour before going to bed. They emit a blue light that suppresses melatonin. This is the body's sleeping hormone.
4. Set up a restful environment
You should create a comfortable environment around your bed. It should have appropriate support and adequate space. This ensures you don't spend too much time moving around. Set your room to an ideal temperature of around 60°F to 65°F (16 °C to 18 °C). This is the optimum temperature to induce sleep. You can create a soothing environment by decluttering your bedroom and get a good nights sleep with essential oils. Pale colors can also create a restful setting.
5. Avoid clock watching
Clockworrying can affect your sleep cycle. Don't stress about getting adequate sleep. You should always think about nice things while in bed. Avoid looking at the clock now and then. Turn your clock around if you can stop stealing a glance. Alternatively, put it away in another room.
6. Sleep-inducing foods
You can improve your sleep by eating healthy foods. Foods like turkey, chicken, pumpkin seeds, and milk are beneficial to your sleep. They contain serotonin and tryptophan. These chemicals are essential in the production of the sleeping hormone (melatonin).
7. Foods to shun
You shouldn't take alcohol, large meals, and spicy foods before you head to bed. Caffeinated drinks can also affect your sleep. You shouldn't drink such drinks in the afternoon.
Sugary food can result in an energy spike within your body. This may significantly affect your body clock. Research has also pointed out that you are more likely to crave junk food if you don't get enough sleep. You may opt for junk food the next day. This leads to a poor sleep cycle and an unhealthy diet.