5 Tips for a Good Night's Sleep

There is no better feeling than having a good night's sleep, but some people cannot fall asleep easily, tossing and turning in bed, or scrolling through social media, and still wouldn’t get to sleep. This could ruin your entire day and will make you feel irritated and tired. Try to apply the following tips and if it’s not working or getting worse you should see a doctor or ask for professional help.

 

Limit screen time

Electronic devices emit a blue light that can disturb your body's production of melatonin causing poor sleep. Melatonin is a hormone that helps regulate your sleep-wake cycle. You should disconnect for at least an hour or more before going to bed instead, try relaxing activities like reading or yoga to help you wind down. If you have to use electronic devices at night, consider turning the brightness down and installing an app that filters the blue/green light.

 

Have a sleep schedule

Your biological clock and sleep hormones work best when you have a regular sleep routine. When you go to bed at the same time every night, you will normally feel tired at your bedtime. If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock, you may need an earlier bedtime.

 

Avoid caffeine and nicotine

The effect of caffeine lasts as long as 10 to 12 hours after you drink it, affecting your ability to quality of sleep. Caffeine in coffee, tea, chocolate, and cola drinks and the nicotine in cigarettes are stimulants that can keep you up at night. To avoid this, lower your caffeine intake and avoid it later in the evening. If you find yourself craving a cup of coffee in the late afternoon or evening, stick with decaffeinated coffee. Similarly, smoking can disrupt your sleep, especially if you smoke close to bedtime nicotine can stay in your body for hours and affect your ability to fall asleep.

 

Prepare your bedroom for sleep

Comfort is the key, make sure your bedroom is as comfortable as possible. You should have a quiet, dark room with comfy bedding and moderate temperature. If you cannot handle the nearby sources of noise, consider dismissing them using white noise, earplugs, or headphones. Use blackout curtains over your windows or a sleep mask over your eyes for more restfulness. Ensure that your bed mattress and pillow are cozy enough to avoid waking up with a sore back or an aching neck.

 

Avoid daytime naps

Napping can ruin your sleep schedule and confuse your body clock; it will make it much more difficult to sleep well at night. If you just can't make it through the daytime without a nap, sleeping for about twenty minutes or an hour maximum could be the best option. Make sure that you are awake for at least 4 hours before going back to bed again.