1. Know Yourself
One thing you should do is get to know yourself. That is always getting tired, it’s likely because you’re not getting enough quality sleep. If so, you might want to see a doctor. That way, they can diagnose what issues you might be dealing with. There are a variety of sleep disorders that could be disrupting your sleep even if you’re going to bed at a reasonable time. This includes sleep apnea, restless leg syndrome, and more. Once you’re diagnosed with something, they can help you work through it to try to get better sleep.
2. Bedtime Calculator
One of the best things you can do is go to The National Sleep Foundation’s website and use their Bedtime Calculator. This is a useful tool that you can use to help figure out when you should be going to sleep. The calculator will ask you what time you’re waking up and what time you want to sleep. It will calculate everything based on 90-minute sleep cycle intervals. This will help you figure out when you should be scheduling lights out so you are always getting the optimal amount of sleep. You can try it out and see whether or not it works for you.
3. Stay Consistent
One thing that you need to do when you are looking to improve the quality of your sleep is maintaining a high level of consistency. By developing a routine that you can remain consistent with, you will be able to optimize your sleep and wake cycles. That way, your internal clock remains undisturbed and you will be able to prime your body for sleeping at night. If your brain knows when it should be going to sleep, it’s going to be able to do so much quicker. Likewise, it can reach a deep sleep much quicker because of it. That way, you may even be able to feel rested even without getting your normal hours of sleep. Falling asleep on a comfortable mattress will be much easier, read these restonic reviews and find the perfect mattress for you.
4. Monitor Your Caffeine Intake
One thing not a lot of people know is that caffeine can have a long-lasting impact on your body. It can impact your ability to sleep and the quality of sleep even 6 hours later. Therefore, you will want to ensure that you are limiting your caffeine intake especially as you get into the latter portion of the afternoon. Try to eliminate coffee and soda consumption at least by 3 in the afternoon or else you could find it negatively impacting your sleep.
5. Regulate Alcohol Consumption
A lot of people use alcohol as a sleep aid. This is something that isn’t beneficial at all. It could be counterproductive to your efforts. The sleep that you get with alcohol in your system isn’t going to be nearly as restorative. Therefore, you could end up getting poor-quality sleep even if you are sleeping for longer. It takes as much as an hour to process a single unit of alcohol. Therefore, you’ll want to avoid drinking it before going to sleep.
6. Exercise More
The single best thing that you can do to improve the quality of your sleep is to exercise more. You want to get more exercise into your daily life. It could be as little as 30 minutes of quality exercise. You can take a brisk walk, do cardio, or even do strength training. Whatever you do, it will help improve your sleep. However, you don’t want to schedule your exercise too close to when you normally go to bed. It could negatively impact your sleep because of the stimulation that occurs during exercise. There was a study that found that 70 percent of all people that exercise at least 3 times per week were able to experience good sleep compared to just 13.8% of people that exercised less than once per week.
7. Go Outside
You want to try to get some natural sunlight every day. Try to get yourself in the direct sunlight as soon as you wake up. This way, you can signal to your body that it’s time to wake up. This can help to reset your clock and signal to your body that it’s morning. You could even buy lightbulbs that emit the same blue light which will help simulate what you would get from going outside right when you wake up. This light signals to your body that it’s time to get up and it tells your brain to stop producing melatonin. This can keep you from feeling groggy and tired. Because of this, you’ll want to avoid blue light at all costs at night. Otherwise, you could send mixed signals to your brain and it could cause you to stay awake. If you must use your electronics at night, you should try to turn on your mobile device’s blue light filter setting or wear physical blue-light blocking glasses.
8. CREATE THE PERFECT ATMOSPHERE FOR SLEEPING
Make your bedroom a nice and warm place to rest. Check the lighting and noise conditions, as well as the room temperature. Whenever you can, use extra aids like eye masks, socks, or a bag of water, perfect if your feet get cold easily.
4. DEFINE A ROUTINE
Set wake-up and bedtimes, and try to stick to them throughout the week. A tip! Go to bed as early as possible.
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Use comfortable bedding and check the condition of the mattress, which is crucial for a good night’s sleep. When buying it, consult experts and visit reliable places that give you guarantees and security. A data! Ventilate it for 5-10 minutes daily.
ACCORDING TO A STUDY BY THE NATIONAL UNIVERSITY OF COLOMBIA, CLOSE TO 35 PERCENT OF COLOMBIANS HAVE SUFFERED SOME LEVEL OF INSOMNIA.
Falling asleep on a comfortable mattress will be much easier and find the perfect mattress for you or you can go to slumbersearch.com.
Avoid doing activities other than sleeping in a bed like watching TV or working on the laptop. Make this place your room to rest.
If possible, do some relaxation ritual before going to sleep. Any ideas? A comforting massage with essential oils, a hot shower or a pleasant reading.
What you eat before bed directly influences the way you sleep. Cut back on caffeine; The ideal is not to ingest any caffeinated drinks afternoon and try to have something light for dinner at least two hours before going to bed. Avoid heavy dinners, spicy foods, and cruciferous vegetables!
Stop working at least an hour before going to bed, do not send or answer emails or messages on WhatsApp, this will allow you to relax and fall asleep more easily. Do you have problems? Leave them at work or study, don’t take them home. Enjoy time with your family.