5 Tips to Enjoy Better Sleep at Night
A good night’s sleep is essential for your overall health and wellness. It is just as important as a healthy diet and regular workouts. Research studies have shown that lack of adequate sleep has adverse effects on your brain function, physical performance, and hormones.
It creates a higher risk for diseases and conditions such as diabetics, cancer, and digestive tract problems. Poor sleep is also known to cause obesity and ill-health in both adults and children. Good sleep, on the other hand, promotes better physical and mental health.
Sadly, a majority of people today hardly get enough sleep. It is quite common to hear colleagues and family complain that they did not get a good night’s sleep.
Lack of sleep can lead to poor performance at school or work. It is therefore recommended to learn more about the importance of sleeping better at night if you want to lead a happy and healthy life.
Here are 5 tips to help you enjoy better sleep at night:
1 – Stick to a Normal Sleep Pattern
To enjoy a good night’s sleep, make sure that you establish and stick to a healthy sleep schedule. Set aside a period of 8 hours dedicated to sleep every night.
According to the CDC, a healthy adult is supposed to sleep on a comfortable bed for at least 7 hours. It is also recommended that you go to bed and wake up at the same hours every day.
As most people like to sleep in on weekends, make sure the difference between your weekdays and weekend sleeping hours is no more than one hour. This helps you to develop a more regular sleep pattern.
2 – Avoid Consuming Caffeine Late in the Day
Coffee is one of the most consumed beverages in the United States. Studies show that 90% of people in the US consume coffee in one form or another every day.
Coffee contains caffeine which has many benefits such as improved focus, performance, and energy.
However, studies have shown that if you take coffee late in the day, the caffeine in your drink will stimulate your nervous system and prevent the body from relaxing and falling to sleep naturally. If you must drink a cup of coffee in the evening, then make sure it’s decaffeinated coffee.
It’s also worth noting that our bodies build resistance to caffeine with continued use. So just because one of your friends can drink a strong coffee just before bed and still sleep fine, that doesn’t mean you can do the same. Caffeine is also known to boost the effects of stress and anxiety, both of which can have an impact on your sleep quality.
3 – Regular Physical Exercises and Activities
Physical activities have also been shown to promote better sleep. However, you should not be too active just before you go to bed as the extra boost of energy may affect the natural relaxation you need to fall asleep.
Spending most of your time outside the house also helps to promote better sleep.
4 – Eat a Healthy Diet
A healthy diet promotes better health and has a positive effect on sleep quality. For example, a Mediterranean-style diet that is rich in healthy fats, vegetables, and fruits helps you to sleep faster and for longer.
Alongside a healthy diet, you can also incorporate other natural supplements and sleep-enhancing products such as Synchronicity Hemp Oil to help you enjoy better sleep.
5 – Stress and Worries Management
Finally, learn how to manage your stress and worries early in the day before bedtime. Stress management helps to prevent those long hours you are likely to spend lying awake in bed thinking instead of sleeping.
You can use meditation to relax, ease anxiety, and fall into a deep relaxing sleep.
