How to Sleep Better?

Have you ever thought how a good sleep is going to impact your health and your lifestyle? Sleeping well will directly affect your physical health and mental along the quality of your waking life. A good sleep results in increased energy and productivity, improved heart and immune system health, a better mood, even a longer life. And you will absolutely feel so much better after a satisfying eight hours of rest. But the problem is so many people are not having chances to get it, and sleeping issues are epidemic among people today. Unhealthy daytime habits and lifestyle choices can leave you tossing and turning at night and adversely affect your mood, brain and heart health, immune system, creativity, vitality, and weight. But by experimenting with the following tips to find the ones that work best for you, you can enjoy better sleep at night, improve your mental and physical health, and improve how you think and feel during the day.

Tip 1. Set a sleep schedule and stick with it

The first thing that is very easy to improve your sleep is go to bed at the same time every night and get up at the same time every morning, even on weekends. There are no clocks are better than your biological clock because a regular sleep routine keeps your biological clock steady. Exposure to a regular pattern of light and dark helps, so stay in sync by opening the blinds or going outside right after you wake up

Tip 2: Exercise during the day

People who exercise regularly sleep better at night and feel less sleepy during the day. Regular exercise also improves the symptoms of insomnia and increases the amount of time you spend in the deep, restorative stages of sleep. The more vigorously you exercise, the more powerful the sleep benefits. Even when you can only do light exercise, it still improves sleep quality.  

Exercise speeds up your metabolism, elevates body temperature, and stimulates hormones such as cortisol. This isn’t a problem if you’re exercising in the morning or afternoon, but too close to bed and it can interfere with sleep.

Tip 3: Be careful about what you eat and drink

Your daytime eating habits play a role in how well you sleep, especially in the hours before bedtime. You should limit caffeine and nicotine. You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it! Similarly, smoking is another stimulant that can disrupt your sleep, especially if you smoke close to bedtime. Secondly, try to avoid big meals at night. Making dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Spicy or acidic foods can cause stomach trouble and heartburn. Finally, you need to cut back on sugary foods and refined carbs. Eating lots of sugar and refined carbs such as white bread, white rice, and pasta during the day can trigger wakefulness at night and pull you out of the deep, restorative stages of sleep.

Tip 4: Learn ways to get back to sleep                

It’s normal to wake briefly during the night but if you’re having trouble falling back asleep, you should try not to stress over your inability to fall asleep again. If you still find it is hard to fall back asleep, try a relaxation technique such as visualization, progressive muscle relaxation, or meditation, which can be done without even getting out of bed. Moreover, if you wake during the night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day when it will be easier to resolve.

Tip 5: Improve your sleep environment

A peaceful bedtime routine sends a powerful signal to your brain that it’s time to wind down and let go of the day’s stresses. Sometimes even small changes to your environment such as keep your room cool, and dark, make sure your bed is comfortable, etc. can make a big difference to your quality of sleep.

Citation: all photos are taken from Wikivisual.