Introduction

Good sleep is good for both your mental and physical health. If you don’t get enough sleep, it could affect your weight, energy, productivity, and emotional balance. Still, many of us toss and turn all night, which keeps us from getting the sleep we need.

You have more control than you think over how well you sleep.

How you feel during the day is affected by how well you slept the night before.

Unhealthy daytime patterns and choices may damage your mood, brain and heart health, immune system, creativity, vigor, and weight. You might sleep better, feel better during the day, and be healthier if you try the following things.

Our Recommendations On How You Can Have A Good Night’s Sleep

1. Turn off the Lights

Your ability to fall asleep might be hampered by the bedside table’s faint blue light from your mobile phone, tablet, or digital clock.

An hour before going to bed, turn off your computer, television, and other blue-light emitting devices. If you can’t turn off any screens, cover them.

2. Skip Long Afternoon Sleeps

At night, you’ll sleep better. However, limit your time in bed during the daytime napping to 20 minutes or fewer. You can take a nap early in the day.

A quick stroll, a glass of cold water, or a phone chat with a buddy might help you get over an energy lull in the afternoon.

3. Block the timer.

Do you check it repeatedly at night? That can keep you up at night since your mind might start to race with ideas for the next day.

Hide your alarm clock from view by putting it in a drawer, beneath your bed, or wherever else.

4. For back pain, try using a leg pillow.

Your lower back may not ache enough to wake you up, but slight discomfort might interrupt the deep, restorative periods of sleep. To properly align your hips and relieve pressure on your lower back, place a cushion between your legs.

Do you lie on your back to sleep? To relieve discomfort, tuck a cushion between your knees.

5. Create “Balance” in Your Neck

If you have a tight neck and wake up exhausted, blame your pillow. When you’re lying on your back, it should support your neck’s natural curvature and be the perfect size—not too fat, nor too flat. Do you turn over at night? Align the middle of your body with the tip of your nose. Avoid taking a nap on your stomach. It causes neck pain.

Use proper posture before going to bed. Keep your neck straight while watching TV.

6. Your mattress should be sealed.

Poor quality sleep might result from sneezes, sniffles, and itching brought on by allergies. Your mattress could be to blame. It may eventually get contaminated with mold, dust mite dander, and other allergens. To prevent them, seal your mattress, box springs, and pillows.

The ideal coverings are airtight, dust-proof, plastic ones.


7. Keep the bed for sex and sleep.

Your bedroom should feel peaceful. Don’t work, browse the web, or watch TV while lying in bed.

For the majority of individuals, a temperature of 68 to 72 degrees is ideal for sleeping.

8. Build a Sleep Cycle

Even on weekends, go to bed and get up at the same time every day. This practice will help your body and brain adjust to a regular sleep and waking cycle. You’ll eventually be able to fall asleep easily and have a restful night.

As soon as you get out of bed, spend 5 to 30 minutes outside in strong light. Your body responds to light by moving!

9. Watch Out for Caffeine

Most individuals are comfortable drinking coffee in the morning. But avoid consuming anything with caffeine after the clock strikes noon. The small amounts of caffeine in chocolate may have an impact on how well you doze later that night.

Read the labels. Caffeine is included in certain painkillers and weight-loss medications.

10. Exercise Properly

As long as you don’t exercise too close to bedtime, regular exercise improves your ability to rest. A post-workout rush of energy might keep you alert. Any vigorous exercise should be finished three to four hours before going to bed.

Having a little mind-body workout just before bed, like yoga or tai chi, is a terrific idea.

11. Restrict What You Eat before Bedtime

Eat light meals and avoid hefty meals at odd hours. Your digestive system is overworked, which has an impact on how well your night rest goes. Instead, go for a modest evening snack of cheese and crackers or cereal with milk.

Don’t consume anything more than an hour before going to bed.

12. Consider your beverage

Alcohol may help you fall asleep at night, but use caution. Once the early affects wear off, you’ll wake up more often at night.

The best options are warm milk and chamomile tea.

13. Observe When You Sip

Want to reduce the likelihood that you’ll need to use the restroom at night? Drink nothing in the last two hours before going to bed. It might be challenging to fall asleep again fast if you wake up in the middle of the night.

To reduce strong light, keep a nightlight in the bathroom.

14. Reduce the Lighting

2 to 3 hours before to going to bed, dim them around your house. Your brain produces melatonin, the hormone that induces sleep, in response to reduced light levels.

If you read in the final hour before night, use a 15-watt light.

15. Reduce  Noise

Sleep disruptions include road noise, dripping faucets, and barking dogs. In addition, if you are a parent, you may be all too aware of nighttime sounds even after your kids have outgrown their cribs.

Use a fan, an air conditioner, or a device or app that creates white noise. Consider using earplugs as well.

16. Refuse to use tobacco

Similar to coffee, nicotine is a stimulant. Smoking might prevent you from falling asleep and exacerbate insomnia.

Tip: It takes many individuals numerous tries to break a habit. Ask your doctor for assistance.

17. Overcome the temptation to lie with your pets

You may not get enough sleep if a dog or cat wanders about at night. They may also bring allergens into your bed, like fleas, hair, dander, and pollen.

Train your pet to sleep contentedly in its own bed.

18. Relax Your Mind

Two to three hours prior to going to bed, put any work, delicate conversations, or difficult choices on hold. Turning off the “noise” of the day takes time. Write down whatever thoughts you have if you still have a lot on your mind before going to bed. Then, an hour or so before going to bed, relax by reading a soothing book, practicing meditation, listening to soft music, or taking a warm bath.

Even 10 minutes of relaxing might help.

19. Use Caution When Taking Sleep Aids on Your Own

Some sleep aids may have negative effects and might develop into habits. In order to have better sleep, medications should ideally be used as a temporary fix while you adjust your lifestyle. Ask your doctor what is acceptable.

20. See your doctor.

If you have insomnia for a month or more, let them know. They can determine if a medical condition—such as acid reflux, arthritis, asthma, or depression—or medication you are taking is contributing to the issue.

References:

https://www.webmd.com/sleep-disorders/ss/slideshow-sleep-tips

https://www.helpguide.org/articles/sleep/getting-better-sleep