Here are 8 evidence-based tips that help you sleep better at night if you’re having trouble sleeping. A good night’s sleep can not be underestimated. It is just as important as regular exercise and a healthy diet. A lack of enough sleep could result in reduced physical performance, brain function, cause weight gain, and increase disease risk in both adults and children.
Furthermore, sleep plays a vital role in good health and well-being throughout your life. Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety. While you’re asleep, your body is working to aid healthy brain function and to nurture your physical health.
If you are suffering from insomnia or have difficulty sleeping there are many steps you can take to change behaviors and lifestyle to help you get to sleep.
8 Evidence-Based Tips That Will Help You Sleep Better
1. Have a sleep routine
A good sleep routine will help to train your body to wake at a consistent time if you’re having trouble sleeping. For example, you might set a consistent bedtime and wake time, use the bed only for sleep and sex. it is also important to avoid naps and not linger on the bed if you can’t sleep. Stick to a sleep schedule including on weekends.
2. Avoid alcohol, caffeine, and nicotine before bed
Their effects can last for several hours so the chances of them affecting sleep are significant. As a general rule of thumb, it takes one hour for one serving of alcohol to be metabolized. Therefore, if you have a couple of drinks, you will want the last to be at least several hours before bedtime to avoid impacting your sleep
3. Have good SunLight Exposure during the day
Daily sunlight or artificial bright light can improve sleep quality and duration, especially if you have severe sleep issues or insomnia. Natural sunlight or bright light during the day helps keep your circadian rhythm (natural time-keeping clock) healthy.
4. Avoid meals and beverages before bed
Eating a late dinner or snacking before going to bed can activate the digestive system and keep you up. Drink less liquid before bedtime so that you won’t have to urinate as often. According to a famous dietitian, you must eat your last big meal of the day at least 2 to 3 hours before going to bed. And, if you are awake ’till late in the night and 4 to 5 hours have passed after you ate your last big meal, then you can have a little snack before bedtime.
5. Make your bedroom comfortable for sleep
Another important thing to do, If you are having trouble sleeping, is to make sure your bedroom is quiet, relaxing, clean, and enjoyable. Try to minimize external noise, light, and artificial lights from devices like alarm clocks which could be disruptive. Make sure your Bed, Mattress, and Pillow are comfortable for you.
Making your bedroom comfortable for sleep has a lot of benefits. It is where you relax after a long day at work. Therefore it is very essential to have a well comfortable bedroom for your comfort and healthy sleeping. Being a busy person, all you need is a bedroom that will help you relax and reduce the stress of the day.
6. Switch off Your Mind
Try having a pre-sleep routine that helps you relax, like setting aside a period of time to review the day and to make plans for the next day. The aim is to help you relax and not worry too much as you try to sleep. You might try listening to relaxing music, reading a book, taking a hot bath, and some yoga relaxing techniques. It will help you sleep better if you are having trouble sleeping.
7. Exercise regularly
Exercise is one of the best science-backed ways to improve your sleep and health, little wonder you have good sleep when you have good sex. Try to finish exercising at least three hours before you plan to sleep for the night. Exercise can contribute to more sound and restful sleep. Physical activity increases the time spent in a deep sleep. Furthermore, deep sleep helps to boost immune function and control stress and anxiety.
8. Prescription medications
If you are having trouble sleeping, these drugs are always best prescribed by the doctors. Therefore, book an appointment with one. Some supplements including Melatonin Supplement, lavender, and magnesium, can help with relaxation and sleep quality when combined with other strategies.
Occasionally, doctors will prescribe medications for the treatment of insomnia. All insomnia or sleeplessness medications should be taken briefly before bed. Do not undertake or perform activities that require attentiveness after taking an insomnia medication. Doing that will make you feel sleepy and can increase the likelihood of accidents. Medications should be used in combination with the afore-mentioned good sleep practices.
There are so many factors that can lead to your sleeping trouble. Your lifestyle, sleeping habits, and health status may all contribute to your sleeping problems. Age is also a major factor in the amount of sleep you need and the quality of sleep you tend to get.
Adults need at least 7 hours of sleep each night. However, many adults have problems falling asleep or staying asleep all through the night. As a matter of fact, About 50% of older adults report sleeping difficulties.
The amount of sleep children need depends on their age. In 2015, the CDC conducted a survey of sleep duration in children and teenagers. They found that 57.8% of middle school students and 72.7% of high school students did not meet the CDC’s sleep recommendations on school nights.— Medicalnewstoday
Some women may sometimes experience difficulties while sleeping or even develop sleep disorders during pregnancy. Changes in sleeping patterns during pregnancy may transpire as a result of hormonal changes. Sleeping trouble tends to peak around the second and third trimesters