According to research, most Americans are not getting enough sleep during the night. It is not a surprise that most of them wake up nervous, tired, and not ready to face new daily challenges. If you have a busy working schedule, and getting a bit of extra sleep seems impossible, you should read the following tips that will help you rest properly during the night.
Keep in mind that healthy sleep habits are vital to your quality of life, and they can have a huge positive impact. In case you are sick of waking up in the middle of the night and being tired in the morning, you should do something about it. Getting better sleep is easier than you may think; you just need to follow some simple sleeping tips.
Limit Fluid Intake in the Evening
Most of us hate the feeling of waking up thirsty, and that’s why we drink water before we go to sleep. Although drinking water in the evening is beneficial, you shouldn’t overdo it. If you drink too much, you will wake up at night and have to go to the bathroom. These trips to the bathroom can have an adverse impact on your quality of sleep. Also, you shouldn’t drink fluids close to bedtime.
Avoid Caffeine and Alcohol
Many people drink coffee in the morning when they need help getting up. Most of us are used to having a cup of hot coffee early so that we can function properly during the rest of the day. Although it is an excellent idea for mornings, drinking coffee in the evenings is the worst thing that you can do if you have troubles getting enough sleep as it will keep you awake. You should avoid consuming caffeine for 4 to 6 hours before going to sleep. Besides coffee, caffeine can also be found in cola, tea, and chocolate. Alcohol can make you feel sleepy at first, but after few hours it will start acting as a stimulant and decrease your quality of sleep during the night. Avoid consuming it 3 to 4 hours before the bedtime.
Eat Light Meals
It is not a good idea to have a heavy meal in the evening as it can cause discomfort. If you plan to have a big or spicy dinner, you should do it at least 3 hours before you go to sleep. In case you start getting hungry afterward, you can eat a light snack an hour before the bedtime. Don’t worry, it won’t disturb your sleep.
Exercising is not only healthy for our bodies, but for our minds as well. If you exercise regularly, you shouldn’t have troubles sleeping at night. People with active lifestyle fall asleep faster and wake up early refreshed and well-rested. In case you wake up tired, it would be good to exercise a few hours before going to bed. If you do it, you will sleep more soundly, and wake up full of energy in the morning.
Establish a Sleeping Routine
In case you have troubles sleeping, it would be of great help to have a sleep schedule. It means that you should try to go to bed and wake up at roughly the same time every day. It works in a way that it regulates your body’s clock, and thanks to it, you won’t have to worry about restless nights. Try to stick to this routine on weekends too.
Some people need to take a short nap during the day to avoid feeling tired. Although this habit can help you get through the day, it can have an adverse impact on your sleeping at night. Sometimes, when a person takes a nap in the afternoon, he or she can’t fall asleep at bedtime. If this is the case, you should try to get through the day without a nap. However, if it is not possible, you should at least limit it to 30 minutes.
Get a Comfortable Mattress
If your current mattress is not as supportive and comfortable as it should be, you should consider getting a new one. The lack of comfort and support often occurs when a mattress has exceeded its lifespan. Comfortable pillows can also improve your quality of sleep and enhance the beauty of your bedroom. It is a win-win situation.
Go to Sleep When Tired
Sometimes, people go to bed even if they are not truly tired because they want to get their 8 hours of sleep before the morning. However, you can’t force something like this if you don’t feel tired. In case you go to bed, and you are not asleep after half an hour, it would be a good idea to go to another room, do something that will relax you, and as soon as you start feeling tired, return to bed.
Laura Garcia is a freelance writer based in Chicago. She holds degrees in writing from Drake University. When she’s not busy writing, Laura likes to spend as much as time as possible with her husband James and three-year-old son Elijah.