Do you know that a good sleeping habit benefits your mental and physical health in so many ways? And on the other hand, a bad sleeping routine affects your emotional balance, your energy during the day, productivity level, and even causes you to gain weight.
But no matter how you desire to sleep like you’re on cloud nine, there are those nights that you’ll end up counting sheep just to get a good night’s sleep. As you struggle to catch up with your dream, you’ll end up twisting and turning around in your bed.
If you experience the same thing sometimes or often, you might be here to get some help to fight those insomniac nights, right? If so, then don’t bother because you opened the correct pages.
Here, you’ll about to read the different ways you can do to enjoy a safe and sound sleep. That’s why you no longer have to search further because the answers are right in front of you. Read and find out for yourself!
- Avoid excessive daytime naps.
Although taking power naps helps restore the used energy during the day, lowers stress levels, makes you more alert, and enhances your cognitive functioning, taking excessive naps might affect your sleep during the nighttime.
If you want to get a good night’s sleep, then you must avoid taking excessive and random daytime naps. The best time to take a nap is approximately after lunch for not more than 20 minutes.
- Allocate time for exercise during the daytime.
Yes, regular exercise benefits your general well-being. But that doesn’t end with that, okay? It’s because keeping up with regular exercise also helps in improving the quality of your sleep. ‘
Not only that daily physical activity can help you feel more energetic and productive during the day, but also help you get a good night’s sleep you truly deserve after a tiring and busy day. For some, the results take effect after several months of sticking to regular physical activities.
- Get rid of screens 1-2 hours before going to sleep.
Although absorbing some sunshine early in the morning has several health benefits, exposing yourself to nighttime light may disrupt your quality of sleep. So, if you want to have a safe and sound sleep during nighttime, you must start getting rid of a screen or blue light exposure mainly 1-2 hours before going to sleep.
Aside from the sun, digital screens like your computer, laptop, smartphone, tablet, and television, as well as electronic gadgets, and fluorescent and LED lights are the other sources of blue light. If you keep on using any of the said sources of light at nighttime, particularly during bedtime, your brain might think that it’s still daytime.
- Control your caffeine intake.
Caffeine intake has numerous benefits for your health. Having a single serving during daytime helps boost your energy and productivity levels, as well as your sports performance.
But, drinking coffee late in the afternoon, mainly past 3-4 pm, and consuming a large amount of it will impair your sleep quality. Consuming too much caffeine isn’t advisable if you have caffeine sensitivity as it may result in possible anxiety, headache, insomnia, palpitations, and tremors.
For those who love coffee or any caffeine-containing meals, always see to it that you’ll eat or drink it 6 hours before bedtime to avoid sleepless nights.
- Make your bedroom more relaxing and sleep-inducing.
The last tips we have for you on the list is also the simplest of all. It’s none other than making your bedroom more relaxing, inviting, and sleep-inducing.
Of course, your bedroom is more than just your private place. It’s the place where you take a rest and spend the night after a long and tiring day. What you can do is to declutter your room, avoid installing or including unnecessary home items, and just go for the ones that fall in your interests.
Invest in a soft and comfortable mattress and sleep-inducing set of pillows. You may also use scented candles or pleasant aromas to help you relax during bedtime.
There you have different ways to get a good night’s sleep! Now, you no longer have to get tired of counting sheep during bedtime. If you know someone who has been longing to experience a safe and sound sleep, don’t forget to share this article.
Kath Ramirez took up journalism as her Bachelor’s Degree with library and information science on the side and now writes for Fitbiz. It’s an Australian-based business that retails quality fitness equipment. After a busy working week, you’ll either see her binge-watching on Netflix, cuddling with her fur babies, bonding with her family or devouring her mom and sisters’ homemade goodies.