Below are six simple ways of ensuring that you enjoy better sleep and wake up feeling rested.
Engaging in a vigorous workout during the day can help you fall asleep, which also can achieve by doing some light. Strength training during the day, coupled with yoga and cardio, is scientifically proved to improve sleep quality. While they can enhance your sleep, each can be done to help achieve a specific goal. For instance, yoga and cardio can help fight insomnia, and vigorous training can lower your wake-up times throughout the night.
Exercises can impact the quality of your slumber in different ways; however, doing it immediately before bed can make you more alert and increase your internal temperatures, thus making it hard for you to fall asleep.
2: Light Meals Before Bed
It is not advisable to eat large meals two or three hours before going to bed. Eating a significant plate of food can lead to indigestion and other related digestive issues that inhibit you from sleeping when you go to bed. Experts recommend eating a healthy bedtime snack instead of a big dinner. That means you should have your last heavy meal at least six hours before bed.
Taking complex carbohydrates like rolled oats and sweet potatoes can help you fall asleep, and some also help to signal the body that it is time for bed by making you feel sleepy.
3: Avoid Naps
You might be throwing your body’s circadian rhythm off if you are napping incorrectly. You can avoid this by making changes to your nap routines. For instance, you can go exercise after work instead of taking a snooze. You also can opt to complete a pending chore or pressing task, but without overworking yourself.
The objective is to be productive after getting home. You can try checking things off the daily to-do-list that could keep you up when doing them later. The earlier you finish your chores, the earlier you can jump in bed; thus, the easier you can fall asleep faster and achieve more REM slumber.
4: Stick To A Sleep Schedule
Life is never short of being hectic; therefore, sticking to a schedule might be challenging, especially on the weekends. You often might find that you play catch up with your sleep cycle during the weekends if you are up and about until the late hours of the night.
Consider using your weekends to balance things and regulate your circadian rhythm allowing you to wake up feeling well-rested. You are bound to get more done in a day when you are feeling rejuvenated. Experts say that creating a bedtime routine for the kids is as essential as having one for adults; it helps them sleep better.
5: Review Your Bedroom
The environment in your bedroom should be conducive for sleeping. It should be dark, quiet, and cool. It would help if you had the room set up with a sleep-supportive system consisting of a comfortable mattress, check out these Tempurpedic mattress reviews, high-quality pillows, and bedding. Consider updating the system if it causes pain and discomfort making it difficult for you to sleep.
6: Switch Rooms Momentarily
If your bedroom is a bit too cliché for you to find it easy to sleep, go into another room, and engage in any activity that will help ease you into slumberland. Avoid taking caffeinated beverages and electronics that emit blue light. Reserve your bed to only the things that help you sleep. Engaging in anything, such as using your laptop or smartphone while in bed or watching the TV, your mind will be more alert, making you restless, therefore causing you to struggle to fall asleep.