Sleep is very important to our mental health and poor sleep can lead to mental issues such as anxiety and depression. However, getting a good night’s sleep can sometimes be difficult to get a good night’s sleep because of the pressures of our daily life. This article will help you get a good night’s sleep on a regular basis by giving you tips on how to get a good night’s sleep.
Tips for Getting a Good Night’s Sleep
1. Remove Electronic Devices from Your Bedroom
To get a good night’s sleep, you should make your bedroom relaxing. One of the best ways to do this is to ensure that your bedroom does not have electronic devices. Avoid watching TV or checking social media in your bedroom. Keep in mind that gadgets and electronics like phones, computers, TVs, and tablets emit significant amounts of blue light.
Blue light suppresses the production of melatonin, the hormone that helps you fall asleep as it calms your body. This makes it hard for you to fall and stay asleep. Besides, you should avoid using electronic devices 2 hours before going to bed as this will adversely affect your sleep quality.
2. Manage Physical Symptoms
Physical health problems can hinder you from getting a good night’s sleep. Don’t ignore minor symptoms such as a headache and a blocked nose. Seek medication to manage these symptoms to get a good night’s sleep.
3. Light, Sound, and Temperature
Too much light and background noise can make it hard to sleep and it is good to look for ways to reduce noise in your bedroom and light in your bedroom. However, if you cannot control the noise and/or the light, consider using earplugs or eye masks to help you prevent the light and/or noise and help you get a good night’s sleep. Temperature is also important. If you share a bed with a partner who has different temperature preferences, it may be a good idea to use separate blankets or any other solution that will help you sleep better.
4. Relax Your Mind and Body Before Bedtime
Relaxing your mind and body before going to bed will help you sleep well. Avoid thinking too much about sleep or forcing yourself to sleep. Try progressive relaxation techniques to get into a relaxed state before going to bed.
5. Eat Those Foods That Increase Your Desire to Sleep and Avoid Those That Interfere with Your Sleep
Oats, rice, and dairy products produce chemicals that can help you get a good night’s sleep. This is because these chemicals increase our desire to sleep. On the other hand, foods and drinks like caffeine and foods high in sugar can make it hard to fall and stay asleep especially if taken late in the day. It is also good to avoid eating a big meal after mid-evening as it can hinder sleep.
6. Are you Comfortable?
Many of us continue sleeping on a mattress long after it should be replaced. Your mattress will contribute greatly to your quality of sleep. Take a look at these Sleep Number reviews and consider an upgrade.
7. Alcohol Alert
While alcohol consumption can make you feel tired hence making you sleep, it hinders your sleep quality. When you consume alcohol before going to bed, you are more likely to wake up during the night when the effects of consuming alcohol wear off and feel the urge to urinate more frequently or wake up to drink water because you are dehydrated.
8. Exercise Earlier in The Day
Exercise can make you sleep better as it relieves stress and reduces anxiety. It is a good idea to exercise earlier in the day as working out increases the production of adrenaline which can make it difficult to sleep.