Getting quality sleep can be difficult when you live a stressful life. Sometimes you might turn all night long until feels like your sleep has been condemned. In case you didn’t know, your body needs sleep as much as it requires food. Sleeping gives your entire body an opportunity to refresh. That’s why you feel more energized in the morning after a good night sleep. As a matter of fact, your muscles and other cells of the body develop when you sleep. Lack of sleep, on the other hand, causes you to fail in maintaining concentration. If you operate a machine, you might even injure yourself due to fatigue. Before you turn to sleep pills, it’s advisable you first try the tips outlined below.
Get a New Mattress
The choice of a mattress varies from one person to another. Some people prefer to sleep on a softer mattress while others feel comfortable while lying on a firm mattress. Sleeping on a firm mattress helps in remedying back pain and stiffness. When you sleep on a soft mattress, your body tends to sag into the frame of the bed, which in return worsens back pain. It’s actually advisable you get a new mattress after every 10 years. If you like using pillows, you should make sure they are stuffed with soft material such as cotton to make them gentle on your head. Keep in mind that a firm pillow causes you to strain your neck.
2. Adopt a Sleeping Time
In the natural, your brain has a clock that keeps track of your schedule. If you have not been sleeping well, it’s recommended that you start sleeping at a specific time every night. If you want to be sleeping at exactly 10 PM, you must make sure that you finish doing everything before that time. After a couple of weeks, you will realize that you can’t even watch TV past your bedtime because you always feel sleepy.
3. Watch Your Eating and Drinking Behavior
What you eat and drink can make you experience difficulty in sleeping. If you take drinks that contain caffeine such as coffee and tea in the evening, they might cause you to remain up all night long. Similarly, when you drink alcohol, you will have to make countless visits to the toilet. Such visits will distract your sleep and leave you dehydrated. It’s also recommended that you eat less food in the evening. You should also eat early in the evening so that the food can be digested before you go to bed. Eating too much food and eating late in the evening makes it difficult to get some sleep because your system has to keep grinding what you have consumed.
4. Avoid Distractions in the Bedroom
Sometimes the environment of your bedroom might not be conducive for sleeping. For a start, it’s not easy to sleep when the lights remain switched on. Even if you prefer the lights of other rooms to remain on, you should make sure you put out the light in your bedroom. You should also add thick curtains on the windows to prevent light from outside from penetrating. A dark environment actually works like magic. You should also avoid playing music in the bedroom. The noise from such music can really disturb your sleep.
5. Exercise during the Day
Engaging in exercises during the day enhances your sleep at night. When you are tired from vigorous exercises, your body tends to switch off the moment you retire to bed. This is because the body needs to recover from the exhaustion that was experienced during the day. In fact, exercising can cause you to sleep for many hours. The other advantage is that working out helps in lowering stress levels. When you tame your worries, you are guaranteed of getting quality sleep.
RD Neha Kava
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