How much sleep do you need? You can wake up refreshed after sleeping for 8 hours. However, someone else may need 6 hours of sleep per night to feel rested. Therefore, the amount of sleep you need will depend on your personal circumstances. The demands of your job can even make it difficult to fall asleep at night. You will, therefore, not get enough sleep every night.
There are so many negative effects of not getting enough sleep every night. Poor sleep can increase your risk of heart disease and diabetes, weaken your immunity, and even lead to weight gain. If you do not get enough sleep for a prolonged period of time, you may experience symptoms of sleep deprivation, such as reduced attention span, irritability, slowed or impaired thinking, and lack of energy.
Sleep is essential for good health. Creating and sticking to a sleep schedule can improve your sleep quality. It can take time to get used to your sleep schedule. So, make sure your sleep schedule works best for you. It is vital to calm your mind before going to bed. It is difficult to fall asleep if you are not calm. Thankfully, there are so many strategies for getting enough sleep every night.
Here are the best tips to help you sleep better at night:
1. Change Your Diet
Changing your diet can improve your sleep quality. The food you eat before you go to bed can have a big impact on your sleep quality. Taking coffee, a huge meal, or an adult beverage late in the evening can disrupt your sleep. They can make it difficult to fall asleep and stay asleep. Coffee contains caffeine. The caffeine stays in the body for around 7 hours. It is, therefore, very important to take coffee in the morning. Dr. Breus does not recommend taking coffee in the afternoon.
You will need to change what you eat and drink before you go to bed. It is advisable to eliminate some items. Do not take food that can have a negative effect on your sleep.
2. Regular Exercise
If you exercise regularly, you will fall asleep more easily and stay asleep. You can exercise during the day. You do not have to do strenuous exercise. Regular exercise improves overall sleep quality. Do not, however, exercise late in the evening. Why? Strenuous exercise can increase the levels of endorphins in your body. Increasing the levels of endorphins can make it difficult to fall asleep.
It is tempting to go to the gym in the evening. If you want to train for an event, you should train in the morning. It is best to exercise early in the morning. It can help improve your sleep quality.
3. Daytime Naps
Daytime naps are usually good for your health. And they can even improve your productivity. However, they can cause more problems. They can disrupt your sleep. How? They can trick your mind and body to think you need less sleep at night. It is not recommended to take a long nap during the day. A long nap can make it hard to fall asleep. It is best to take a short nap. Your daytime nap should be less than 30 minutes. If you can do without a daytime nap, the better.
If you are feeling tired in the afternoon, you can drink cold water, stand up and stretch, or even take a walk outside for a few minutes. This is because the build-up of daytime sleepiness can help you fall asleep at night.
4. Use Your Bed to Sleep
We mostly use our phones, laptops, or tables in our beds. It is not advisable to use electronic devices in your bedroom. According to Michael Breus, electronic screens emit blue light, which can have negative effects on your sleep quality. If you use your electronic devices in your bed, you will take longer to get into deep REM sleep. You will, therefore, not get restorative sleep at night.
You do not have to use your electronic devices in your bedroom. In fact, if you use your electronic devices on your bed, you may associate your bedroom with being awake. Dr. Breus recommends switching off your electronic devices 90 minutes before you go to bed. However, if you must use your electronic devices before going to bed, wear blue light blocking glasses to block the blue light. Your bed should be comfortable and instantly promote relaxation, read this review if you need help choosing a bed frame.
5. Create a Bedtime Routine
If you are an adult, you are more likely to hesitate to create a bedtime routine. A bedtime routine can help your body know when it is time to sleep. You can meditate, listen to relaxing music, or even read to help you relax and get ready for bed.