Are you tired of tossing and turning at night? Go to bed early and try your best to sleep yet you still find that sleep eludes you? Are you tired of waking up even more exhausted than you were when you went to bed?
Well, you have come to just the right place. We are going to discuss some simple yet effective tips that will help you become more active, and industrious throughout the day.
How can you get a good night’s sleep?
A well-rested good night’s sleep has a direct impact on both your mental and physical health. If you fail to get a good night’s sleep more than two nights in a row, it can take a serious toll on your wellbeing. You will feel perpetually tired, have lowered inhibitions, drop in levels of daytime energy, decreased productivity and even experience weight changes. Getting a well-rested night’s sleep can seem like an impossible task especially if you are always wide awake at 4 in the morning, but let us assure you that you have more control over the quality of sleep you get than you might think. The cure to getting a good night’s sleep lies in the way you spent your day time. However, some sleeping issues are indeed beyond our control. If you feel like you are suffering from sleep disorders and need professional help then make an appointment with an orthopedic clinic. The professionals there will help to diagnose some underlying medical issues that will help you improve your sleeping routine.
Unhealthy life choices as well as and unwholesome daily routine can often lead to a restless night which can consequently have a negative effect on your mood, brain and heart, your body’s immunity, and even your cognitive processes. The good thing is that it is totally in your control to improve things and develop better sleeping habits with the help of the following tips
Synchronize with your body’s natural cycle
Your body’s natural sleep cycle or also known as a natural sleep-wake cycle, or even the circadian rhythm, is one of the most integral strategies for improving your sleeping habits. If you develop a good sleep-wake cycle you will get better-rested sleep as well as feel more refreshed and full of energy.
Try setting a specific time for sleeping and waking up
Sleeping and waking up at the same time every day will set your internal body clock and help you get the most out of your night’s sleep. Try to set bedtime in which you normally feel tired or spent. If you feel like you can’t sleep and keep tossing and turning then the time might not be right. Furthermore, once you are well-rested, you will wake up on your own. However, if you feel like you need to set an alarm to help you wake up then you should probably be going to bed earlier than you are doing at the moment.
Don’t sleep in
Another important thing to remember is that you should avoid sleeping in even on your day off. Studies have shown that the more the difference between your weekend and weekday routine, the more difficult it will be for you to carry out your daily routine. You might even experience symptoms similar to jet-lag, feel exhausted and drained off energy. However, if you did have a late night then try to make up for it with a short day time nap instead of oversleeping the next morning.
Nap for short times
Even though napping seems like a good idea, especially if you have had an exhausting day then you might be tempted to take a good relaxing nap. But be careful! Napping for more than 30 minutes can lead to a restless night of tossing and turning. A suitable recommended time for sleeping should be from anything between 15 to 30 minutes.
Limit your exposure to light
Melatonin is a hormone that is naturally released in your body and helps to control your sleep-wake cycle. Research has shown that your brain releases larger amounts of melatonin when it’s dark thus making you feel sleepy and consequently releasing smaller amounts of melatonin when it’s light which in turn makes you more active and alert. Although there are various aspects of your daily contemporary lives that can modify the amount of melatonin your body produces and hence disrupt your natural sleep-wake cycle.
Here are some ways to control your exposure to light on a daily basis.
- Try to get some natural sunlight early in the morning
- Find ways to spend more time outside during the day
- Make sure you are getting ample amounts of natural sunlight inside your home and even your workplace
- During the winters, when sunlight is scarce investing in a light therapy box can seem like a good idea
- Avoid using bright digital screens 2 hours before your bedtime at night
- Avoid watching TV late at night
- Refrain from using e-readers with built-in backlights
- Make sure the room you sleep in is dark and comfortable
Develop a daily exercise routine
Another important tip to getting a good night’s sleep is to make a routine of exercising daily at some point in the day. Regular exercise has shown to lower the symptoms of insomnia, make for a well-rested night’s sleep as well as improve your metabolism, overall mood and also increase your productivity levels during the day.
What you eat and drink during the day can directly affect the way you sleep during the day. Here are some of the ways you can develop better eating habits
- Limit your daily intake of nicotine and caffeine
- Avoid eating heavy or oily meals right before bedtime
- Refrain from drinking large amounts of alcohol at bedtime
- Don’t drink too many fluids or watery fruits right before your bedtime
- Cut back on high energy, high sugar and even foods with high carb contents around bedtime
At the end of the day, the trick to a well-rested and fulfilling night’s sleep is to unwind and relax before bedtime. However, if you still feel like you feel stiff or sore even after sleeping soundly during the night, then it might be a good idea to make an appointment with an orthopedic clinic.