Sleeping is a phenomenon in your life that directly impacts your mental and psychical health. In the United States of America, an estimated 70 million people suffer from sleep loss and insomnia. These problems become a part of our routines with an increase of workload in our schedules, which is why most of us end up overburdening ourselves. This, in turn, affects our mental health and sleeping routines, and we are unable to get a good amount of peaceful slumber. It might sound surprising to you, but this problem can actually be rectified, and most importantly, it can be done on your own. You do not need any medications or trips to doctors for this purpose. This article will help you find a cure for your disrupted sleeping routines in a few simple steps.
- 1 Having the Right Environment for Sleep in Your Bedroom
- 2 Create a Sleeping Schedule
- 3 Set Your Body’s Internal Clock
- 4 Avoid Napping During Day Time
- 5 Avoid Sleeping After Meals
- 6 Focus on Your Eating and Drinking Habits
- 7 No Alcohol
- 8 Avoid Excessive Liquids
- 9 Limit Caffeine and Nicotine
- 10 Avoid Heavy Meals
- 11 Exercise
- 12 Manage Stress
Having the Right Environment for Sleep in Your Bedroom
You cannot possibly expect to sleep soundly on an uncomfortable mattress, with all the lights and the electronic devices turned on and the clocks making the noise. These factors will keep you all the more disturbed; hence, you need to make your bedroom as peaceful and relaxing as you can. Therefore, let’s take a look at how to create a perfect sleep environment within your bedroom first:
Starting from the bed itself, your mattress should not be worn out; it should be of good quality in order to ensure your comfort and peace. Your pillow should also be comfortable so that it won’t give you backaches or problems with your spine.
Your light exposure should be the lowest when you are trying to sleep because an excess of it will lower your chances of having a sound sleep. Try pulling your curtains together or using a sleep mask to have minimum light exposure.
Avoid Using Your Cell Phone
It is recommended not to use your cell phone one hour before going to bed. More importantly, the blue light which your cell phone emits is harmful for you at night and can cause you to lose your sleep. Consequently, it is advised to turn off all the blue light sources within your room before bedtime.
You might be wondering why you should not have a clock in your room. The answer is simple: if you have a clock in your room, you will keep on calculating how many hours of sleep you will get, which will stress you out. It will be peaceful for you to avoid the math and simply doze off without worrying how many less hours of sleep you will be getting.
Having a pleasant room temperature will help you sleep peacefully. Otherwise, you will be frustrated about the room being too hot or too cold. An ideal room temperature, according to experts, is 65 degrees.
Create a Sleeping Schedule
Your body has a natural sleep-wake cycle which you must be in sync with. This will help you create a sleeping schedule of your own and make it easy for you to fall asleep. Having a regular and fixed sleep schedule will also improve your physical and mental health.
Set Your Body’s Internal Clock
When you start going to sleep and waking simultaneously, your body’s internal clock will automatically be set. You should choose a time when you usually feel exhausted and sleepy. Try resting for at least eight hours and get up at the same time every day.
Avoid Napping During Day Time
If you have to nap, it is better to nap for 20 minutes. If you nap for more than 20 minutes during day time, you will find it difficult to sleep at night. In addition, sleeping at odd hours disrupts your sleeping schedule.
Avoid Sleeping After Meals
It is natural to feel sleepy after having a good meal; however, you need to fight that drowsiness. If you sleep, your sleeping schedule and internal body clock will be disturbed. You can fight this by taking a walk or drinking a cold glass of water. A phone call with a friend can also help.
Focus on Your Eating and Drinking Habits
What you eat and drink, especially before bedtime, highly affects your sleeping schedule. Therefore, you must be careful about what foods you consume both during the daytime and before going to bed for a night of healthy and better sleep.
You are allowed to consume alcohol during day time, but you must avoid it at night. Even though it will help you relax, it will ruin your sleep cycle.
Avoid Excessive Liquids
Before going to bed, you must not drink too much; otherwise, you will have to urinate from time to time. This will disturb your sleep quality. You must stay hydrated as it is crucial for your health, but you must limit consuming liquids during the night.
Limit Caffeine and Nicotine
You can have a snack before bedtime, but it must not be anything containing caffeine or nicotine. The reason is that both caffeine and nicotine are supplements that disrupt your sleep instead of improving it. It would be best if you also avoided smoking before bedtime because it also has a negative impact on your sleeping routine. What some people do before going to be is relaxing with a good indica strain of cannabis to wind down at the end of the day. This method can help with a deeper sleep as you avoid using stimulants right before bed.
Avoid Heavy Meals
This is an essential factor since many people eat heavy meals before going to bed. This will seriously result in stomach problems because your stomach is weak at night. Therefore, you must avoid heavy meals before sleeping. You must also avoid spicy and acidic foods because they can result in heartburn. These factors will make you lose your sleep and have you curled up in your bed in agony.
Exercising will keep your body fit and healthy, but you should not be doing it during the night. Physical activities are a good way of inducing good sleep.
You can lose sleep if you are stressed out about something, your mind will constantly be worrying. Thus, you will not be able to relax. To manage stress, you can meditate before bedtime; this will help you get a good night’s sleep.
Hence, the bottom line is that a good sleeping schedule is what you need to have a healthy and fit lifestyle. It can be achieved when you start focusing on your sleeping routines, diet, and physical activities. Do not forget to focus on your mental health and managing stress levels, as these factors also play an essential role in gaining sound sleep.