Most people in the world are not getting enough quality sleep. How can this change for people to sleep better? Experts believe that every adult should get at least eight hours of sleep. But, the number should not distract you as you will know when you get good sleep the previous night if you wake up alert and awake. Just ensure you have your sleeping space at par with what you want to achieve. If not, upgrade it with bedroom essentials promoting sleep. Consider which furniture store is best to get your must-haves for a start. Try one of the tips below to get a good night’s sleep.
- Have an appointment with your doctor
Sometimes it may be a sleep disorder that is interfering with your sleep. If you think this is the case, book an appointment with your doctor to discuss it further. Meanwhile, you can use a sleep diary to have something you can share with your doctor to help with the diagnosis. As you use your sleep diary to track the time you go to sleep. Remember to note your sleep habits on the weekends. What happens on the weekend is vital information for your doctor. It helps to determine your sleep hygiene, sleep debt, and sleep habits. Also, it is a great starting point to improving your everyday night sleep.
- Set your alarm clock
A set alarm clock helps you wake up at a specific time daily, even if you were up until 2 a.m or during the weekend. To those with insomnia, experts advise that the time you wake up in the morning is more vital than when you go to bed. Waking up to get the morning sunlight will help in resetting your clock. Use the advantage of using an alarm clock as often. In a couple of weeks, your body’s internal clock naturally kicks in. And you will start to see you are waking up on your own before the alarm rings.
- Practice good sleep hygiene
Skipping alcohol at night, sleeping in a cool, dark room, avoiding caffeine after midday, and getting rid of all electronics from the bedroom are the start of practicing good sleep hygiene. When the day ends, ensure you give yourself a chance to wind down. Similar to how you bathe your baby, read her a story to help her distress and relax. Unwind too by creating an environment that promotes good sleep. For instance, you can take a bath, meditate, do yoga, listen to calming music, among many others. Ensure the activity you choose to unwind does not make your mind more alert as the idea is to calm it for sleep.
- Learn to relax
Relaxation techniques are essential as those shown above to incorporate into your sleep hygiene routine. But you need to learn some if you have none to try every night. For instance, mindful meditation, deep breathing, yoga research shows they help improve sleep quality. For instance, patients suffering from restless leg syndrome can find relief from yoga. Plus, as you practice at least one of these techniques at least once every night, you will find a tremendous improvement to make this work, research relaxation exercises to help with sleep. You can download an app that features what you prefer and get started on a journey of better sleep.
- If you can’t sleep, get out of bed
Sometimes you may be just tossing and turning in bed. If it happens for up to 20 minutes, get out of bed to a different space and do a non-stimulating activity. For instance, you can choose to read, knit, tidy or dust, until you starting feeling sleepy. If you make yourself active, your body temperature goes up, when you go back to bed, your body temperature will start falling and help you fall back to sleep and sleep better. In case you are feeling angry, get out of bed and get a simple snack. Such as a glass of milk, walnuts, or anything that helps to promote sleep. Keep off from heavy fats and salty foods or alcohol and focus on a snack with tryptophan.