Sleep Tips
- Avoid Alcohol, Caffeine, Nicotine, and Chemicals That Can Make It Hard for You to Fall Asleep
Caffeinated products often have a negative impact on sleep. This is because of the fact that caffeine is a stimulant that can make it hard for you to fall asleep. Caffeine is found in tea, coffee, chocolate, cola, and some pain relievers. So, avoid taking any of these 4-6 hours before bedtime.
If you are a smoker, avoid using tobacco products before bedtime. Drinking alcohol can make you fall asleep but the problem is that it acts as a stimulant after a few hours hence disrupting your sleep. As such, it is good to limit your alcohol intake to 1 to 2 drinks daily or less and to avoid drinking 3 hours before bedtime.
- Make Your Bedroom a Sleep Sanctuary
A sleep-friendly environment can help you fall asleep and promotes quality sleep. A quiet, dark, and cool bedroom is such an environment. Bats know that choosing a sleep-inducing environment is important when you want to enjoy quality sleep. That is why they come together in caves to sleep during the day. You can use earplugs or a “white noise” appliance to reduce the volume of outside noise.
Use an eye mask, blackout shades, or heavy curtains to block light. It is good to block light as it makes the brain think that it is time to wake up instead of falling asleep. Another important thing to do to make your bedroom a sleep haven is to keep it cool by ensuring that the temperature is between 60 and 75 degrees Fahrenheit. Last but not least, ensure that your bedroom has a comfortable mattress and pillows.
Keep in mind that the standard lifetime of most mattresses is 10 years. Fixing a bed with one of these toppers will surely improve your sleep quality. If you have a pet that disrupts your sleep, keep it out of your bedroom. Limit your bedroom activities to sleep and sex only. Ensure that there are no computers, TVs, or work materials in your bedroom to strengthen the mental association between your bedroom and sleep.
- Develop a Relaxing Pre-Sleep Routine
Light reading before going to bed is sleep-inducing as it is so calming. Relaxing activities an hour before bedtime will help you fall asleep easily. Some of the best relaxing activities worth considering include taking a bath (the increase and decrease of body temperature promotes drowsiness), reading a book, and practicing relaxation exercises.
It is very important to avoid activities that are physically and psychologically stressful as they make the body secrete cortisol, a stress hormone that increases alertness. If you usually take your issues to bed, write them down and put them aside.
- Go to Sleep When You Are Truly Tired
Struggling to fall asleep is very frustrating. If you get into bed but cannot fall asleep 20 minutes after getting to bed, get out of bed, and try a relaxing activity like listening to music or reading until you feel drowsy.
- Don’t Watch Your Clock at Night
Staring at a clock in your bedroom before falling asleep or when you wake up in the middle of the night can make it hard for you to fall asleep as it increases stress. So, the good thing to do is to turn the face of your clock away from you.
If you wake up in the middle of the night and cannot get back to sleep after 20 minutes, get up and try a quiet, restful activity like listening to music or reading. Keep the lights dim because bright light at night will make it hard for you to enjoy a good night’s sleep. Once you feel sleepy, go back to your bed to sleep.