Five Tips for Improving Sleep at night
Sleeping well and getting energized will directly affect your mental and physical health. When you finally lay down your head on the pillow after work, you likely want to sleep and stay that way. But the weird thing happens every time. You wake up in the middle of the night at around 2 o’clock and can’t fall back asleep. Hence, it leads to a serious toll on your daytime energy, productivity, emotional balance, and even your body weight.
Yet many of the people regularly toss and turn at night for better sleep or struggling to get the sleep they need. Getting a good night sleep may seem like an impossible goal for some people when they’re wide awake at 3 a.m. But you can control the quality of your sleep and can guaranty yourself for better sleep. Don’t suffer yourself for another sleepless night. Follow the guaranteed secrets of how to get a sound night of slumber.
Cut Caffeine Intake
Simply know the fact that caffeine can keep you awake. Caffeine products stay in your body longer than you might think and the effects of caffeine can take as long as eight hours to wear off from your body system. So if you drink a cup of coffee in the afternoon and are still tossing at night, caffeine might be the reason for your no sleep mode.
Cut down the intake of caffeine at least four to six hours before bedtime and it will help you fall asleep easier. It also aims to avoid caffeine products such as Coca-cola, fruit beer, tea, and chocolate. And don’t forget to avoid those coffee-flavored desserts like cappuccino-flavored ice cream, which can also give you a dose of caffeine. If you find that you’re sensitive to caffeine, stay away from it in the afternoon as well as the evening because it increases the possibilities of stressful sleep at night.
Cut down on Drinks
Avoid alcohol as a sleeping aid after work. Alcohol may initially help you to fall asleep, but it also causes disturbances in normal sleep and results in less restful sleep. An alcoholic drink before bedtime may increase the possibility of you to wake up during the night. Avoid alcohol before bed. While a nightcap may help you to relax, it interferes with your sleep cycle once you’re on any alcoholic drinks. Therefore, always avoid drinking too many liquids in the evening because drinking lots of fluids may result in frequent bathroom trips throughout the night and disturbs your sleep badly.
Regular exercise and meditation for better sleep
Exercise gives your body a different type of phenomenon that help you to sleep at night like a baby. Regular exercise plus meditation before bed can help you get a good night’s sleep. The timing and intensity of exercise seem to play a crucial role in its effects on sleep. If you are the type of person who gets energized or becomes more alert after exercise then it may be best not to exercise in the evening try to do the morning routine. Frequent exercise schedule in the morning can even help in relieving insomnia, according to a study.
Meditate and relax your body before bedtime. Stress not only makes you a miserable person at work but also it wreaks havoc on your sleep. Develop some kind of pre-sleep ritual like meditation to break the connection between all the day’s stress and bedtime. This ritual can be as short as 10 minutes or as long as an hour of pre-bed meditation.
Make your bedroom attractive
For a night of better sleep, keep your bedroom quiet from unnecessary voice, keep it dark, and comfortable according to your needs. For most of people, even the slightest noise at night or a little light can disturb sleep. Some sounds like the purring of a cat or the light from your laptop or TV can affect the regular sleep. Use earplugs, window blinds for bedrooms and big curtains to create an ideal sleep environment.
Also, avoid using the overhead light or small lamp, if you need to get up at night; use a small night-light instead of lamp or tube light. Ideal room temperatures also affect the sleep, the temperature should be between 68 and 72 degrees Fahrenheit.
Focus on your diet
For a better sleep during night lean a mantra – “Eat right, sleep tight”. Avoid going to bed hungry, but also avoid heavy meals before bedtime at night. An over-full belly can keep you up and disturb the natural sleep during the night. Some light food during bedtime can help, though. Milk contains tryptophan, which is the best sleep-promoting substance.
Other foods such as tuna, halibut, pumpkin, artichokes, avocados, almonds, boiled eggs, peaches, a small portion of walnuts, apricots, oats with milk, asparagus, potatoes, and bananas. Also, try not to drink other fluids like soft drinks after 8 p.m. This can keep you up all night and you will get up to use the bathroom during the night.
