When you find yourself tossing and turning at night, you wish you knew how to get better sleep. You are suffering from insomnia and the lack of quality sleep. This should be addressed because your health will suffer if this continues. Sleep is a must and not something optional because the body needs it to recharge. If you do not have much of it, you will have poor concentration, suffer irritability, have no energy and experience drowsiness at daytime. In this article you will find ways to sleep better at night so that you will face a great day ahead.
How to Get Better Sleep – A Relaxing Bedroom
Your bedroom should invite you to sleep every night. You may have problems sleeping with the lights on so you need to darken your room. Add dark curtains or blinds to the windows. If this is costly for you, you can get yourself an eye mask to keep the lights off. Condition your mind that your bed shall only be used for either sex or sleep. If you do other things in bed, you may not see it as a place to rest on.
Turn off your television before going to bed as this will just keep you awake. If your partner snores, wear ear plugs. The temperature of your bedroom should be at a comfortable level and must not be too cold or too hot.
Dos and Don’ts Before Going to Bed
Before going to bed eat less because a full stomach will increase the chance of having heartburn. Do not eat two to three hours before going to bed. Do not take in caffeine at night because this shall make you alert and keep you awake longer than necessary. Do not smoke before going to bed as nicotine is a stimulant which will keep you awake.
Exercise at Daytime
When you exercise at daytime, you would be able to sleep well at night. Ideally, you must exercise for half an hour everyday five days a week. You can vary your exercise in those full thirty minutes. You can do cardio for fifteen minutes such as walking or jogging and strength-training such as weight-lifting for another fifteen minutes. Do not exercise when it is near your bedtime as this heightens your body temperature thus hindering you from getting good sleep.
How to Get Better Sleep – Bedtime Ritual
Always have a ritual at bedtime. Your activities should be slowed down prior to going to bed. You can do calming and quiet activities such as reading a book, listening to soft music or taking a warm shower. You can also pray or meditate which can relax your body and mind. Get ready for bed at the usual time and wake up at the same hour every morning to establish that bedtime ritual.
Record Your Sleep
Have a sleep diary where you can record your sleeping habits if you are worried about your lack of good quality sleep. If you feel the condition just worsens, you may need to consult your doctor as this can be a sign of a serious medical condition.
Follow these tips on how to get better sleep and you will be refreshed every morning.