Health practitioners very often emphasize how essential it is to have at least seven hours of sleep. It is healthy to have enough sleep as that is the opportunity for the body to undergo the renewal process. The body repairs and restores some organs like the cells when one is asleep. If one is unwell and on medication, sleep helps the drugs to work without external interference. While in sleep, the mind also has time to relax and process subconscious issues, therefore refreshing the mind. Adequate rest also prevents some lifestyle diseases such as heart ailments, controls weight gain, prevents depression, and improves concentration.
It is essential, therefore, to address any challenges that might cause sleeping difficulty. These challenges can be from the daily routine one engages in before going to bed, the diet, the environment one sleeps in, the beddings, lighting, and even the colors in the bedroom. Apply the tips below, and you will have a restful night every day.
1. Create a Conducive Environment
The environment you sleep in should be conducive to rest. It should be quiet and dark with as minimal distractions as possible. Remove any electronics that are in the bedroom as they can be a distraction. These are items like TV, computer, and phones. In addition to this, take time to declutter the room to give it a relaxing feeling. Get rid of anything you do not need and leave only the essentials in the sleeping room. If the room is brightly colored, have it painted in soft colors, as they are restful.
Replace the old hardware in the bedroom. These are items like the bed, bedside table, chest of drawers, mirrors, among others. Bring in new, fresh and aesthetically pleasing, and relaxing items that will suit the quiet environment. You can invest in a French bed for better comfort. Invest as well in soft and comfortable beddings and pillows. If the lighting in the bedroom is too bright for comfort, change to different bulbs whose light is gentle and dim to the eyes. Replace the lampshades with new and conducive ones, if need be.
2. Regular Sleep Schedule
A regular sleep schedule helps the body to adjust to the pattern. This pattern leads the body to switch off the moment one gets to bed without a problem. The cycle should be as consistent as possible to sleep the same number of hours every day. It will be restful as you will have had a night of adequate sleep. When there is a disruption of the schedule, ensure the discrepancies are as minimal as possible. The regular pattern will help the body to develop a sleep-wake cycle.
To enforce the regular sleep schedule, have a consistent list of evening activities to help you wind down and be ready for bed. Whenever you start the activities, the body will subconsciously prepare for sleep. Some of these night rituals are a warm bath, a few stretch exercises, listen to relaxing music, brushing teeth, and reading. If the pattern is regular and consistent every day, you’ll help the body be ready for bed. With this regular sleep schedule, you’ll rarely experience insomnia.
3. Pay Attention to Your Diet
To have a good night of sleep, pay attention to the food and drinks you take before going to bed. Some foods are too heavy to have at night as they take time to digest. If you have to take such a meal, have it early enough such that when you go to bed, it will be out of the system. On drinks, avoid stimulants such as caffeine. Instead, take sleep-inducing foods and drinks for better sleep. These are snacks such as almonds, kiwi, chamomile tea, and tart cherry juice. If you have a challenge sleeping, add to your diet supplements with melatonin to help the body relax and sleep.
Avoid overeating as this will cause discomfort once you go to bed and will not rest as you would need to. It’s advisable to avoid taking drinks and water right before bed to prevent bathroom visits. You will then have undisturbed hours of rest as frequent bathroom visits at night affect the quality of sleep.
Consistent inadequate sleep is a health risk. It’s a problem you should address as soon as possible to have a regular life. Lack of sleep causes fatigue and lowers productivity. Concentration is affected negatively since the mind gets foggy. You’ll also be at risk of getting lifestyle diseases. If you’ve had difficulty sleeping, apply the above tips, and you’ll be able to sleep. The three tips will address both what happens within and around you. Take care of what you take in, what you do, and what you have around you. You will solve the insomnia problem.
