For many people, sleep, although free, is an expensive commodity. It doesn’t come as easily as the morning sun and yet, it’s just as fleeting. A typical night for people who struggle to sleep includes tossing and turning, lying wide awake at 3 am while getting tired by the minute. The inability to consistently sleep well at night affects the mind and body.
When we sleep, the mind rests, and the body uses the opportunity to repair and renew itself. So not having healthy sleeping habits can affect our health, productivity, ability to retain information, performance, and judgement.
Simple tips on how to sleep well at night and establish a good night routine:
Create a sleep schedule.
One good thing about the human body is that it can be controlled, ergo, tamed. If you struggle to sleep on most nights, consider creating and sticking to a sleep schedule throughout the week. Making yourself sleep and wake up at the same time each day can reset your biological clock and help you to establish healthy sleeping habits.
Reduce napping hours.
Sleeping for long hours during the day can have a negative effect on the body’s clock. Experts have revealed that 30-minute naps or less can enhance brain activities but longer naps affect the mind, quality of sleep, and could even leave you more tired and sleepy during the day. To avoid this, take power naps which are known for increasing productivity and focus.
Switch off electronics.
While the soft glow from televisions and other gadgets are comforting, it’s been known to have negative effects on our sleep cycle. For better sleep at night, power down computers and other electronics. Put your phone and tablets on sleep mode and cover any displays you can’t put off. The easiest way to prepare your body for sleep is to put your devices down at night.
Prepare your environment.
Our bodies pick up cues from our environment and react to it. That’s why we shiver during winter time, feel warm during the summer, and even get scared when we find ourselves in threatening situations. Make sure your room is cosy and quiet. Exposure to bright lights can trick your body into thinking it’s still daytime, and that’s how restlessness sets in.
Workout during the day.
A good and consistent workout routine does not only facilitate weight loss, release endorphins, and help with stress and anxiety. It also physically makes the body tired. The body burns a lot of calories during exercises like cardio, strength training, and aerobics. This translates into tiredness and makes it easier to fall asleep at night.
Balance fluid intake.
Little things can make you feel a high-level of discomfort during sleeping hours. Consistently waking up to drink water or urinate can interfere with your sleep cycle. To curb this, try to balance your fluid intake by drinking the right amount of water at night.