The basics for a restful sleep
Sleep is crucial for physical and mental health. But getting enough restful sleep every night can be challenging. The effects of poor sleep can affect all areas of life. The sleep habits you maintain daily - also known as sleep hygiene - can have a positive impact on how well you sleep.
1. Invest in a quality mattress and bedding
Choosing the right mattress that meets your needs and preferences is crucial to ensuring you get enough rest. A supportive one mattress and a ergonomic pillow ensure correct support of the spine to avoid pain. Your sheets and blankets also play an important role in making your bed inviting. Watch out for Bedding, which feel comfortable and maintain a comfortable temperature throughout the night.
2. Block out the light
Excessive exposure to light can affect your sleep and circadian rhythm. Blackout curtains on your windows or a sleep mask over your eyes can block light and minimize disruptions to your rest. Avoiding bright lights can help you prepare for bedtime and promote the production of melatonin, a hormone that promotes sleep.
3. Minimize noise
Low noise is an important part of a sleep-friendly bedroom. If you can't completely eliminate sources of noise, consider using a fan or a white noise machine to drown out distracting sounds. Earplugs or headphones are another option to minimize disturbing noises while sleeping.
4. The ideal room temperature
The room temperature should not be too hot or too cold to distract from your sleep. The ideal temperature can vary from person to person, but studies support the idea that a cool room of around 18 to 20 degrees Celsius is conducive to sleep.
5. Plan enough sleep time
To ensure you get enough sleep every night, it's important to schedule this time into your daily routine. Consider your regular wake-up time and set a target bedtime that allows for at least seven hours of sleep. If possible, give yourself extra time before bed to prepare for sleep.
6. Set regular alarm times
It's difficult for your body to adjust to a healthy sleep cycle if you're constantly waking up at different times. Choose a fixed wake-up time and stick to it even on weekends or other days when you would normally sleep longer.
7. Short naps
In order to sleep better at night, it is important to exercise caution when taking naps. Sleeping too long or too late in the day can throw off your sleep cycle and make it harder to fall asleep. The best time for a nap is just after lunch in the early afternoon, and the ideal duration is about 20 minutes.
8. Relax before bed
It's much easier to fall asleep when you feel relaxed. Reading, gentle stretching, calming music, and relaxation exercises are all examples of ways to get into the right state of mind for sleep. Focus on relaxing rather than trying to fall asleep. Controlled breathing, mindfulness meditation, progressive muscle relaxation, and guided imagery are examples of relaxation methods that can help you fall asleep.
9. Avoid electronic devices before bed
Tablets, smartphones, and laptops can stimulate your brain and make it difficult to calm down. The light from these electronic devices can also suppress the natural production of melatonin. Try to disconnect from electronic devices an hour or more before bed.
10. Daylight exposure
The body's internal clock is regulated by exposure to light. Sunlight has a strong effect on our bodies. Try to take in natural light by going outdoors or opening windows and blinds. An early morning dose of daylight can help normalize your circadian rhythm.
11. Daily exercise
Daily physical exercise has many health benefits and can contribute to restful sleep. The changes it causes in terms of energy expenditure and body temperature promote healthy sleep. However, avoid intense exercise close to bedtime as this can affect your body's ability to calm down before sleep.
12. Limit caffeine after 2 p.m
Caffeinated drinks such as coffee, tea and sodas are popular worldwide. Some people try to use caffeine to stay awake during the day, but this approach is unsustainable and can cause long-term sleep deprivation. Be sure to monitor your caffeine consumption and avoid it later in the day so as not to interfere with sleep.
13. Drinking alcohol before bed
Alcohol can cause drowsiness, so some people like to drink a sleeping pill before bed. Unfortunately, alcohol affects the brain in ways that can affect sleep quality. It is best to avoid drinking alcohol before bed.
14. Dinner a few hours before bedtime
It may be harder to fall asleep when your body is still digesting a large meal. Avoid late dinners and limit particularly fatty or spicy foods to minimize sleep disturbances caused by food intake. If you need an evening snack, choose something light.
15. Limit nicotine consumption and smoke exposure
Smoke exposure, including secondhand smoke, has been linked to a variety of sleep problems, including difficulty falling asleep and fragmented sleep. Nicotine is a stimulant and consumption, especially in the evening, can affect sleep.
16. Reserve your bed for sleep and sex
If you have a comfortable bed, you might be tempted to spend your free time in it, but this can actually lead to sleep problems. You want to create a strong mental connection between your bed and sleep, so activities in bed should be limited to sleep and sex.
17. Get out of bed after 20 minutes
You want to avoid associating your bed with frustration due to insomnia. If you've spent about 20 minutes in bed without being able to fall asleep, it's best to get up and do something relaxing in dim light. Avoid looking at the clock or using electronic devices and return to bed as soon as you feel tired.
18. Keep a sleep log
A daily sleep journal can help you track your sleep quality and identify factors that might be affecting your sleep. If you're testing a new sleep schedule or other sleep hygiene changes, your sleep log can document how well it's working.
19. Consider supplements
In addition to improving overall sleep hygiene, you may want to talk to your doctor about using supplements. Melatonin supplements are often used to shorten the time it takes to fall asleep. Other natural sleep aids include valerian, chamomile and glycine. Since dietary supplements are not strictly regulated by the U.S. Food and Drug Administration regulated, you should take steps to ensure you are purchasing reputable sleep aids.
20. Consult a doctor
Your doctor is in the best position to offer detailed and individualized advice if you are having serious difficulty sleeping. Talk to your doctor if you notice that your sleep problems are getting worse, persisting long-term, affecting your health and safety, or occurring with other unexplained health problems. Your doctor can provide additional guidance and treat possible underlying medical conditions.
