After a long day of work, many people find it easy to sleep and get some rest. However, getting a good night’s sleep is a challenge for some people. Various factors like sicknesses and stress may result in sleeping difficulties. If you are one of those people, you understand how frustrating it can be to toss and turn in your bed all day.
While some issues may be out of your control, there are measures you can take to get better sleep. Below are five tips to help you get a perfect night’s rest.
Have a Regular Sleeping Schedule
Healthy adults need to sleep for seven to eight hours a day. Sleeping more than eight hours is neither recommended nor healthy for a productive adult. It would help if you had a regular sleeping schedule by sleeping at the same time daily.
If there is a change in your sleep routine, it should not be more than an hour, whether on weeknights or weekends. Having a consistent routine will enable your body to adjust to your sleep-wake cycle. Investing in quality queen mattresses will also help make your bedtime more comfortable.
Watch Your Diet
Many people are not aware, but your diet also has a role in your sleep. You should consume foods that boost serotonin levels and relax your body to improve your sleep. Serotonin combined with folic acid, Vitamin B6 and B12 is essential for good sleep. Examples of foods you should add to your diet include lean proteins, whole grains, and beverages like chamomile tea.
Check Your Daytime Napping
If you are an avid daytime napper and cannot avoid them, try limiting them to at least 15 minutes. Naps can be beneficial, especially if you need to recharge during the day. Nonetheless, napping for long is not good as it may disrupt your sleep routine. Besides ruining your sleep patterns, too many naps can also cause sleep inertia. Sleep inertia is a sort of disorientation that occurs after a deep sleep.
Limit Screen Time
Social media and news headlines may have you glued to your screen till late. Yet, it is essential to break from your gadgets and allow your mind to rest before going to bed. Too much screen time can cause insomnia and ruin your sleep patterns. Steer clear of electronics for at least two hours before bed. Your bedroom should also be dark and quiet.
Regular exercise and spending time outdoors is also good for your sleep. However, physical activity should not be done close to your sleeping time.
These are some of the tips for better sleep at night. However, if you experience continuous difficulties, you should contact your doctor as there could be an underlying problem.