Getting a good night’s sleep regularly is important because it helps with good mental health.
When the body doesn’t get enough sleep, it can result in many problems including anxiety and depression. It can sometimes seem like a challenge given the pressures of daily life. Below are the top ten tips on getting a good night’s sleep that will go a long way in helping you.
1. Tech-free bedtime
The bedroom needs to be associated with sleeping only. This is why it is a good idea to get rid of all distractions that might be in your bedroom. You need to check social media, watch TV, and eat in another room. This way, you are going to relax in your bedroom without any distractions.
You should avoid having gadgets and electronics such as TVs, tablets, phones, and computers in your bedroom. Such devices have a backlit ‘blue light’ display that suppresses the production of melatonin – the hormone that helps with sleeping; when it is suppressed, it results in disruption of sleep. Avoid using such devices at least two hours before bedtime to reduce their impact.
2. Prioritizing management of physical symptoms
Physical health problems can make it hard for most people to get sleep and someone who has tried sleeping with a headache or blocked nose knows. It can be easy to forget when you are having minor symptoms. If you have any problem, make sure you talk to a pharmacist who can help you with medication for managing the symptom. Your body is going to thank you later in the night when sleeping.
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3. Sound, light, temperature
This can sound like an obvious thing, but too much background noise and light can make it hard for you to fall asleep or stay asleep. If the sources of the light and noise cannot be controlled, then consider getting earplugs or eye masks.
It is important to consider the temperature of your room. If you are sharing a bed with someone who has a different temperature preference, consider getting different blankets, or look at any other solution that doesn’t compromise too much on your sleep.
4. Deal with worry
If you think about sleep a lot or force yourself to fall asleep, you will remain awake. It is important to learn how to relax your body and mind because it will help you sleep easily.
Try progressive relaxation techniques because they are going to help in relaxing and unwinding.
5. Foods that hinder and help
Eating foods like oats, rice, and dairy products can help because they produce chemicals that make you sleepy. There are some foods you need to avoid, with caffeine topping the list. You also need to avoid food high in sugar, especially late in the day. Having a big meal after lunch is going to make it harder for you to fall asleep.
6. Alcohol
Alcohol will make you feel sleepy, but it is going to have a big impact on the quality of your sleep. You will find yourself up in the middle of the night as the effects start wearing off. You might also need to wake up to drink water or go to the toilet.
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