Getting a good night’s sleep can be exhilarating and charge you up for a positive energy filled day to carry on duties and also live a healthy life. The quality of sleep one gets at night is very important in living a healthy and productive lifestyle. It is for this reason that we require more than just going to bed on time. These are five tips to follow in order to achieve a really good night’s sleep.
1. Create a Sleeping Schedule
Research has shown that almost all experts agree that creating a sleeping schedule is an important step towards getting a good night’s sleep. Allocate or schedule a specific amount of time for sleep and stay consistent to the schedule you have created. This means going to bed and waking up at the same time daily, even on days off, holidays and weekends. Sticking to this schedule consistently will make your body accustomed to the routine and it becomes a habit.
2. Create a Bedtime Ritual
I have discovered that taking a bath or shower before going to bed enables me get a really good night’s sleep. You should try this and even make it a routine. The bath or shower could be cold or warm depending on the weather and your mood. Other relaxing activities that can aid you get a good night’s sleep include, listening to soft and soothing music or reading a book.
3. Create a Comfortable Sleep Environment
Create an ideal sleeping environment. Your bedroom should be quiet, cool and comfortable. Consider using a very comfortable bed and pillow.
4. Limit Daytime Naps
Taking Long naps during the day can interfere and limit nighttime sleep. If you must nap during the day, limit your nap to 10 to 30 minutes.
However, you can make an exception to daytime sleeping if you work at night. In this case, keep your room dark by covering windows from daylight and sunlight so your internal clock is adjusted and you can have a good daytime sleep.
5. Pay attention to what you eat and drink
Don’t go to bed either hungry or overfed. This might cause discomfort or constipation and keep you up all or part of the night thereby interfering with your sleep. Limit caffeine and nicotine because their effects take hours to wear off and can disrupt or interfere with the quality of sleep you get.
Too much alcohol before bed can also result in several trips to the toilet in the middle of the night. It has been advised by doctors and sleep experts that taking alcohol before bedtime destabilizes the body signals and sleep metabolism, so make sure to take your last sip of alcohol two hours before bedtime. Taking warm milk before bed is also advised to aid a good night’s sleep.
6. When to Contact Your Doctor
Sometimes we all have sleepless nights due to several issues or factors but if it becomes regular then it is time to consult your doctor so the cause of your sleeplessness can be identified and treated.