Think about all the factors that can interfere with a good night’s sleep – from work stress and family responsibilities to unexpected challenges like illness. No wonder good sleep is sometimes so elusive.
While you may not be able to control the factors that interfere with your sleep, you can adopt habits that help improve its quality. Start with these simple tips:
1. Stick to a Schedule
Do not devote more than eight hours to sleep. The recommended amount of sleep for healthy adults is at least seven hours. Most people need no more than eight hours in bed to achieve this goal.
Go to bed and wake up at the same time every day. Try to limit the difference in your sleep schedule on weekend nights and weekends to no more than an hour.
If you haven’t fallen asleep in about 20 minutes, leave your bedroom and do something relaxing: Read a book, listen to soft music, then go back to bed when you are tired.
2. Watch What You Eat and Drink
Do not go to bed hungry or after eating a lot. In particular, avoid heavy or large meals within two hours of bedtime. It may make you irritable or prevent you from sleeping.
You should also avoid nicotine and caffeine. The stimulating effects of nicotine and caffeine take hours to wear off and can affect sleep quality.
3. Create a Comfortable Environment
Create the perfect atmosphere in your room. Often, this means the room must be cool, dark, and quiet.
Exposure to light can make it difficult to sleep. Avoid prolonged use of light-emitting screens right before bed. Consider using room blinds, earplugs, a fan, or other appliances to create an environment that suits your needs.
Doing soothing activities before bed, such as taking a shower or using relaxation techniques, may promote better sleeping quality.
4. Reduce Daytime Naps
Long daytime naps can interfere with nighttime sleep. If you choose to take a nap, limit it to 30 minutes and avoid doing so late in the day.
However, if you work at night, you may need to take a late nap the day before work to help you.
Sleeping is essential for good health. Making it a high priority and incorporating some of the tips above are recommended if you want to achieve optimal health and well-being.
When to Consult a Doctor?
Sleeping issues can either be related to physical or to mental conditions. Make sure you consult your doctor to find out what prevents you from having a good night’s sleep.
Book your appointment with a Family/General Practitioner now
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