While we know how important sleep is to both our physical and mental health, achieving a good night's sleep can be a struggle. You might find yourself tossing and turning in bed, unable to sleep. If we are so sleep deprived, why is it that so many of us have a hard time falling asleep and staying asleep?
The fact is that getting a good night's sleep is dependent on your overall lifestyle habits during the day, as well as your overall sleep environment. Below are ten easy ways you can help achieve a better night's sleep.
1. Decrease the amount of caffeine you consume. While a cup of tea or coffee can give you a brain boost during the day, having too much caffeine will inevitably disrupt your ability to sleep at night. 400 mg—about four cups of coffee—is the maximum amount to shoot for. Also, since caffeine can stay in your system for several hours, you'll want to avoid it past lunch time.
2. Don't eat a large meal within a few hours of bedtime. As a rule of thumb, dinner should be scheduled a few hours before bedtime, and it should be the last bit of food you eat for the day. Big meals take time to digest, which can keep you awake.
3. Avoid daytime naps. As hard as this is for the sleep deprived, naps interfere with your circadian rhythm, and can increase your risk of insomnia.
4. Exercise during the day. A good cardiovascular workout can help your body expend energy so that you can relax more effectively when it's time for bed. Be sure to fit in your workouts during the day though, as exercising within a few hours of bedtime can interfere with sleep.
5. Practice a relaxing bedtime routine
. A relaxing routine, such as reading, meditation, or listening to nature music, can signal your body that it's time for bed. You can also buy vitamin d lamp
as it is great for people who suffer from circadian sleep disorders, jet lag, etc.
6. Set your room to a cool temperature. If you find yourself tossing off sheets and blankets in the middle of the night, chances are your room is too hot. Ideally, your bedroom should be 68 degrees or cooler.
7. Invest in new sheets
. An uncomfortable sleep environment could mean your sheets need to be replaced. Cotton sheets
work best because they stay in place while absorbing nighttime sweat.
8. Take melatonin. When taken 30 minutes before bedtime, a melatonin supplement can help you fall asleep without having to rely on sleep medications. Ask your doctor if you're able to take this supplement, especially if you're taking any prescription drugs.
9. Diffuse lavender essential oils in your bedroom. Lavender is proven to have calming effects on the brain, which can help you land into sleep-mode more easily. Diffuse the oil, or mix together with water in a spray bottle for direct application on your sheets.
10. Create a sleep schedule, and stick with it. If you find yourself making up for lost sleep by sleeping in on the weekends, you could be doing yourself more harm than good. For a good night's sleep on a consistent basis, you should be going to bed and waking up around the same time every single day.
Pankaj Sharma- I work with Top10.Today
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