Are you among those peeps who have “a better night’s sleep” as one of their New Year’s resolutions every year with no success? Well, look no further.
Improved sleep is crucial to your body for so many reasons. These include a mood boost, steadier blood sugar, more energy, enhanced memory, better focus, improved heart health, physical health, growth and development in children, etc.
However, did you know that more than 20% of people struggle with sleep worldwide? Further, statistics show that a lack of sleep is a global pandemic that may lead to dire consequences if left unaddressed.
These include an increased risk of depression, heart attack, diabetes, stroke, hypertension, and high blood pressure.
That said, let us discuss a few tips that will help you enjoy a better night’s sleep.
Tips for a better night’s sleep
- Develop a consistent sleep schedule for a better night’s sleep
Maintaining a consistent wake-up and sleep schedule is crucial in so many ways. It helps you enjoy a better night’s sleep, reduce mental and physical disorders and improve your overall health.
Find a sleep pattern that works well for you. Be intentional about getting in bed early and getting at least seven to nine hours of uninterrupted sleep.
You can get a tracker to establish how long and deep you sleep. Set your alarm so that you get accustomed to your new sleeping schedule.
If you love to go out on weekends, be sure to have those where you stay indoors to avoid falling out of rhythm.
Additionally, having a support system is crucial in establishing a sleep pattern that works for you.
They will hold you accountable and keep you in check.
Establishing a consistent sleep schedule will not only ensure you enjoy a better night’s sleep. It will improve your rest and physical and mental health.
- Having mindful sleep hygiene
Yes! You heard that right. Sleep hygiene includes avoiding screen time at least thirty minutes before bedtime, limiting caffeine and alcohol intake four hours before bedtime, staying hydrated, clean bedding, decluttered space, comfortable mattress and pillow, bathing before bedtime, and avoiding heavy meals at night.
All the above, in one way or another, can negatively impact your sleep quality in ways you don’t know.
For instance, having hypoallergenic pillows will minimize sniffles and nose congestion that can keep you awake all night, a high-quality mattress will give your body the support it deserves, and bathing a few minutes before bedtime will soothe and calm your body to enjoy a better night’s sleep.
- Establish a sleep-friendly environment to enjoy a better night’s sleep
Do you love cluttered spaces and have trouble letting go of all the junk? Well, that could be the reason you’re not getting quality sleep.
As mentioned above, investing in high-quality bedding, a mattress, and a clean bedroom can make all the difference.
Look for ways to make your bedroom a small heaven by tidying up, finding noise reduction techniques, using soft light, keeping the temperature cool, and turning off your electronics.
Fostering a calm and relaxing atmosphere will make all the difference in your sleep quality.
- Keep it moving
If you’re a lazy bunny who loves to binge-watch shows and never moves an inch, this point may be for you.
Sitting pretty for hours on end has many adverse effects on your health, but today, we focus on your sleeping patterns.
To enjoy better sleep, do simple exercises to improve your blood flow. These include water aerobics, brisk walking, jumping rope, and biking.
These exercises tire you and make you want to rest and even sleep.
You will notice that when you begin to incorporate a few exercises in your daily schedule, your sleep gets more restful and deeper, and you wake up more energized.
Stay consistent with your workouts to reap the most of your snooze moments. However, do this three hours before bedtime to avoid delaying sleep.
- Seek professional help
Last but not least, do not shy away from seeking help regarding your poor sleeping patterns. I mean, these professionals are paid to help anyway!
If you’re struggling to enjoy a better night’s sleep even after practicing the above tips, it may be time to go down this road.
Discuss your sleep concerns with the professional on the first day. That will help them find the ideal solution for your case.
A sleep specialist will help diagnose any sleep disorders and give you the ideal treatment options.