Getting a good night’s sleep is essential to good health. It’s no secret that the people who sleep the best are also those who live better lives. Unfortunately, you can’t control all of the factors that can interfere with your sleep. You can, however, start making small changes and adopting habits that can help make you sleep better.
You can start with the following tips:
1. Stick to a Routine
Sleep only seven to eight hours of sleep every day and try to wake up at the same time every day. If you can’t help it and your sleep schedule will have to vary, try not to make the difference longer than an hour. Consistency forces your body to adjust to a proper sleep-wake cycle where it recognises when you should be sleeping or waking up.
If you really can’t sleep after about thirty minutes, then don’t bother forcing yourself. Instead, stand up, leave your bedroom, and do something relaxing. You’ll eventually feel tired, and when you do, go back to your bedroom and try to go to sleep. If you still can’t sleep, feel free to repeat the steps until you can. Tiring yourself out like this will enable you to sleep easily.
2. Avoid Eating Too Much At Night
If you’re going to sleep sometime around 9 or 10, try not to eat too much during dinner time. It’s advised that you don’t eat a heavy meal two to three hours before your bedtime. You might not feel that comfortable lying down, and as a result, you won’t be able to fall asleep fast.
Also worth avoiding are certain food and beverages. Ingredients such as nicotine, caffeine, and alcohol, is best consumed during the daytime. Even alcohol, which can make you feel drowsy, is not good for sleep because it can wake you up later at night and make it near-impossible for you to fall back asleep again.
3. Stage the Ideal Environment
A clean, cool, dark, and quiet environment is conducive to sleep. Anything outside of that might not be but it differs for everyone. Light, in particular, can make it hard to fall asleep. For this very reason, turn off the lights and avoid using phones or computers or laptops an hour or two before bedtime. Feel free to use earplugs and eye masks if it helps create the ideal environment for you. Taking a bath has also been proven beneficial for those having difficulty sleeping at night.
4. Get a Better Bed
It doesn’t matter if you’re sleeping on a king size mattress or a queen size mattress. What’s important is the quality of the bed you are sleeping on. Is it good? Does it provide you with the necessary support to get a good night’s sleep and wake up feeling refreshed? If you toss and turn at night for hours trying to find a comfortable position, your bed might be the bigger hindrance to getting a good night’s sleep.
While a quality bed might not come cheap, it could be worth it if it means getting a good night’s sleep. It’s normal to have the occasional sleepless night. However, if it happens way too often, despite you taking the necessary steps to combat it, including buying a quality king size mattress in Singapore, it might be time to contact your doctor to see if there are any underlying issues causing you to sleep not so well at night.