How can I get a better night’s sleep? Next to water sleep, is one thing that a human being can do without. Sleeping is a time where our bodies relax and recharge and not just physically but also mentally. With time the tossing and turning in the night seeps through your daily routine and causes havoc. Without quality sleep, the brain could lose executive function, minimize focus, body fatigue, and not forget how cranky someone could be when running on a minimal amount of sleep. However, optimizing the quality of your sleep can help you nip all these problems in the bud.
Some people can sleep anywhere, on the subway, couch, and even seated on a sofa, but others are not so lucky because even with the softest and warmest bed, some sleep is not as simple. You can finally put an end to tossing and turning during the night using some simple tips. Most people who have trouble sleeping feel helpless when it comes to finding a solution to their sleeping difficulties; however, they have more control over their sleep quality than they realize. Implementing the following guide can significantly better your sleep, allowing you to rest more peacefully.
- Create a restful environment
With exception to people with narcolepsy, your environment plays a part in the quality of sleep you get. If you want to make your bedroom conducive for a good night’s sleep, there are a few things you should consider. Decluttering your room, choosing the best bedding for you, and creating the right ambiance are crucial. A darker and cooler room is said to be better for most people. Additionally, while some people prefer peace for the ultimate bedroom bliss, others opt for ambient sounds like sleep music or relaxing sleep casts to fall asleep.
- De-stress
The brain is a powerful thing, and you do not realize this until you are tired in bed, but your mind won’t stop racing. Thinking about the unfinished project or the piling up bills does your sleep no favors. Stress is a stimulus that can work against sleep; it is crucial to find a way to de-stress. Incorporate some relaxing routines before bed to help reduce anxiety. It can be simple breathing exercises to help you relax, a soothing bath with scented candles.
- Choose day naps oversleeping in
Snoozing that alarm off sounds, especially during the weekend, sounds like the best self-care, but we have got news for you. Bad idea! Sleeping in can easily disrupt your sleep-wake pattern, and getting it back will be twice as hard. To make up for a late-night, you can take naps in the early afternoon; however, limit them to 15-20 minutes.
- Use oral appliances
People suffering from sleep disorders like sleep apnea, where one stops breathing for short periods while sleeping, can cause disruptions. When the airway blocks airflow entering the body is not enough, which results in gasping and waking up. To avoid health complications, you can manage your sleep apnea with some appliances. With Sleepcare, you can access mandibular advancement devices that will reposition your jaw or tongue and keep your airway open.
- Balance fluid intake
Have you ever had trouble going back to sleep when you get up for a glass of water or go to the bathroom? Well, you are not the first. Falling asleep after disrupting your sleep is a challenge for many people. Luckily you no longer have to disrupt your night’s sleep with thirst and several trips to the bathroom once you balance your fluid intake during the night. Drink enough water to keep you from waking up with a thirst but not too much, especially close to bedtime.
- Exercise early
When you ask someone for tips for sleeping better, exercising automatically makes a list. We do not refute that exercise can help you sleep faster and sounder; however, what people fail to mention is it should be done at the right time. Exercise earlier in the day, but try squeezing in a workout at least three hours before bedtime if you are unable to.
Quality sleep can transform your life for the better. Sleeping well at night is not magic; all it takes is to follow the guide above and optimize your sleep. Lifestyle, diet daily routines and sleep schedules all these are essential elements to sleeping betterWith better sleep, you will feel the best during the day and improve your health in general. Use these suggestions and sleep better!
