Day should be enough for your work or even a little TV shows binging. Night is meant to sleep. If you are not sleeping properly every night, then you could feel run down and it could lead to health consequences. Even tossing and turning at night can be unhealthy and can leave you feeling drained. If you are looking for a proper sleep every night, here are some healthy tips.
They are easy things you can implement every day that can make a big difference in the way that you feel.
Maintain A Proper Schedule:
It is important that you maintain a proper sleep schedule every night. Set aside at least
seven to eight hours and stick to them. Try to go to bed at the same time each night and get up at the same time each morning.
During weekends, try to keep the same hours and amount of sleep as a weeknight. When you are consistent, your body enforces a more continuous sleep-wake cycle. That means that if you ever feel unable to sleep, you can do an activity that relaxes you, and you will be more likely to fall asleep quickly.
Limit Daytime Naps:
Short power naps are recommended during day and are considered healthy for the body. But be careful not oversleep as it can interfere with your night’s schedule. Limit your day nap to 30 minutes only, and if you love naps, try keeping them to a specific time every day.
A Proper Diet:
Your sleep schedule is also affected by what you eat and drink, especially during dinner and late at night. Be sure to not over-stuff yourself and always eat at least a few hours before your bedtime. Also, avoid drinking caffeine and alcohol, and avoid ingesting nicotine too. All of these chemicals may wear off the sleep effect. Your diet can disrupt your sleeping schedule, so be careful to consider it and eat well to achieve great sleep.
A Peaceful Environment:
It is a must to have a peaceful environment whenever and wherever you sleep! Create a room that is free from any external noise and one that makes you feel cozy. If you are insomniac, create a restful environment and a restful state of mind, before lie down to go to sleep. If necessary, use room-darkening shades, and earplugs to build up an environment that will aid you in your fight against insomnia.
One of the most relaxing ways to bring on sleepiness is a bath before bedtime. Massage your entire body or apply an overnight face mask. Use some essential oils like these. The possibilities are endless!
It is better if you solve all your problems or put out your work tensions before bedtime. In case you can’t resolve your worries, jot them down and set them aside. It is a simple activity, but it helps in de-stressing so much.
Consider how good stress management can help you sleep. Start doing yoga, meditation, and organize the things that might further aggravate the problem.
Physical Activities throughout the Day:
The most effective way to promote better sleep is regular everyday physical activity. Spend time outside everyday. Run, do some cardio activities, or anything that will help wear you out and you will definitely get a good night’s sleep. But keep in mind that you do not want to have your heart racing right before the bedtime. The extensive endorphins can feel like an adrenaline rush and make you feel alert.
Sania is a student of accounts and finance. She enjoys shopping, trying out skincare remedies and blogging about anything that is related to beauty and self-care. Her love for pets, tea and travelling is eternal. She ritually posts at The Smart Women Blog.