There are many factors that can interfere with restful sleep - from work stress to family obligations to illness. It's no wonder that good sleep is sometimes hard to come by.
You may not be able to control the factors that affect your sleep. However, you can adopt habits that promote better sleep. Start with these simple tips.
1. Stick to a sleep schedule
Provide for no more than eight hours of sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don't need more than eight hours in bed to be well rested.
Go to bed and get up at the same time, even on weekends. Being consistent will strengthen your body's sleep-wake rhythm.
If you don't fall asleep within 20 minutes of going to bed, leave your bedroom and do something relaxing. Read or listen to soothing music. Go back to bed when you're tired. Repeat as needed, but keep your sleep and wake-up rhythms.
2. Create a restful environment
Keep your room cool, dark, and quiet. Light exposure in the evening can make it difficult to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Consider using silk eye masks, earplugs, or silk beddings to create an comfortable environment that suits your needs.
3.Pay attention to your diet
Don't go to bed hungry or full. Especially avoid heavy or large meals a few hours before bedtime. The discomfort could keep you awake. Also, be careful with nicotine, caffeine and alcohol. The stimulating effects of nicotine and caffeine take hours to wear off and can interfere with sleep. And even if alcohol makes you sleepy at first, it can disrupt sleep later in the night.
4. Limit naps
Long naps during the day can interfere with nighttime sleep. Do not take naps longer than an hour at noon, and avoid naps in the late evening. However, if you work nights, you may need to take a late-day nap before work to make up for your sleep deficit.
5. Build physical activity into your daily routine
Regular physical activity can promote better sleep. However, avoid being active too close to bedtime. Spending time outdoors every day can also help.
You may think sleep is a way to rest after a hectic day, but it does so much more for your body and mind. Getting enough sleep and having a good quality sleep can help you function better and have more energy during the day. So now is the great time to work on improving your sleep quality.