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6 TIPS TO HAVE A GREAT SLEEP AT NIGHT
When you don't sleep well, it's likely you won't have a great day ahead. You might feel dizzy, stressed, and even confused throughout the day. This feeling shows how a night of better sleep is essential. According to scientists, a normal human being will require at least seven hours of uninterrupted sleep. With changing lifestyles, stress, and other causes, not many people achieve this. Some individuals end up tossing and turning, while others only sleep for some hours, if not minutes. Do you have great sleep at night? There are many ways you can adapt for a good sleep. Here are six tips to help you.
Create a restful environment
One way of better sleep is to have the right bed and a restful environment for your night's sleep. First, you need to have a room created for sleeping. The room should be quiet, calm, and dark to induce sleep fast. Having noise, light, and warm temperatures in your room might hinder this. For the beddings, you need to have the best, comfortable mattress and linen to ensure you are comfortable in your sleep. Conforming to this weighted blanket review, it's essential getting good blankets that will make you feel comfortable and relaxed while you are asleep. Also, you need to perform calming activities before bedtime, including taking a bath and other mind relaxation techniques.
Limit sleeping during the day
Many people have midday naps either at work or at home. This happens immediately after meals or when resting. While midday naps aren't that bad, you need to limit their duration and they should be at most 30 minutes. Doing long-duration daytime naps will consume a considerable chunk of your night's sleep, leaving you to only toss and turn at night while others are sleeping. You should only sleep long during the day if you work at night.
Pay attention to what you eat and drink before sleeping
Going to bed hungry or with your stomach extra full will interfere with your sleep. Scientists recommend taking light meals 4 hours before you go to sleep. A heavy meal might bring on discomfort and will keep you awake. Also, avoid certain food and drinks before your bedtime. Items such as caffeine, nicotine, and alcohol will keep you awake. They have stimulating effects, thus minimizing your sleep time.
Have a Sleep Schedule
You should always have a sleep schedule and stick to it for better sleeping. With this schedule, your mind adapts to when you are supposed to sleep and wake up. Always set aside at least seven hours to sleep every night. For instance, if you always wake at 6am, ensure you are asleep by 11pm on the previous day. Have a consistent sleeping schedule every day and if there are interruptions, ensure they don't exceed an hour. Ensure you put everything right that will ensure you fall asleep on time.
Always exercise during the day
Your muscles need to tire out to promote good sleep. It would be best to have regular daytime activities, including working out, walking, or working on your daily chores to ensure your body is engaged. Through this, your muscles and mind will feel tired later in the end and will induce sleep. Ensure that you don't do these exercises towards your sleeping time. You can set your exercises early in the morning, during the day, or 5 hours before sleep time to achieve this benefit. Other factors, including eating healthy meals and drinking enough water, should also apply.
Manage your stress
Are you stressed, or is your mind full of worries? It would be best if you controlled this before your bedtime. It would help to push everything that's pending in your mind for the next day to allow it to calm down for the night ahead. If you find it hard to manage what's in your head, you need to undergo stress management procedures. You can start by being organised in your activities, setting priorities, and reassigning tasks you can't manage. Others include meditation and talking to someone on how to solve difficult situations. When you do this, you will free your mind, which makes it easy to fall asleep.
The above tips need to run concurrently to manage your stress well. If having prolonged trouble falling asleep while following the above tips, experts recommend getting help from a doctor. There might be underlying conditions or ailments hindering your asleep.