Many people wonder how to sleep better, especially those with demanding jobs who need ample rest to recharge. Even though it is crucial for your physical and mental health, you might struggle to get enough good quality sleep each night. Poor sleep can affect many aspects of your life. The daily habits you practice, known as sleep hygiene, can greatly improve how well you rest at night. More: Vibrational renewal: Restore with sound bath rituals
Early to bed and early to rise, makes a man healthy, wealthy, and wise.
Benjamin Franklin
Many factors can disrupt a good night’s sleep, including work stress, family responsibilities, and illnesses, making quality rest sometimes hard to achieve. While you may not be able to control everything that affects your sleeping, you can adopt habits that promote better rest. Here are some simple tips to get started. More: How to focus your brain?
Tips on how to sleep better
Plan Your Sleep Schedule
- Work backward from your usual wake-up time to set a target bedtime that allows for at least seven hours of sleep.
Prepare for Sleep
- Give yourself extra time before bed to unwind and get ready for sleep. More: Step-by-step instruction: How to delete an Instagram account?
Be Cautious with Naps
- Limit naps to about 20 minutes and try to take them early in the afternoon to avoid disrupting your nighttime sleep.
Create a Relaxing Routine
- Engage in calming activities like reading, gentle stretching, listening to soothing music, or doing relaxation exercises.
Focus on Relaxation
- Instead of trying to fall asleep, concentrate on relaxing. Techniques like controlled breathing, mindfulness meditation, or guided imagery can help.
Maintain a Consistent Wake-Up Time
- Stick to the same wake-up time every day, even on weekends, to help your body establish a healthy sleeping routine.
Control Light Exposure
- Use blackout curtains or a mask to block light. Reduce bright light exposure in the evening to support melatonin production.
Minimize Noise
- Keep your environment quiet. Use a fan or white noise machine to drown out sounds, or consider earplugs or headphones if necessary.
When to call a doctor?
A sleep disorder is a condition that interferes with your ability to get good rest at night. These disorders can negatively affect both your physical and mental health, as well as your overall quality of life. Over time, they might lead to mood swings, anxiety, irritability, and depression. You could also struggle with memory and concentration, which can create issues at home and work.
Feeling sleepy all the time can increase the risk of car accidents and other injuries. In the long run, these disorders can contribute to serious health issues like heart disease, diabetes, obesity, and high blood pressure. More: 10 Signs you have high blood sugar
It’s important to recognize the signs of various issues to assess your sleep quality and check for sleep disorders. Keeping a diary can help you and your doctor pinpoint any problems. While everyone experiences these troubles occasionally, consider talking to your doctor about a potential disorder if it happens frequently. More: Top tips on how to journal?
Common signs to watch for include:
- Symptoms lasting longer than 4 weeks or impacting your daily life.
- Waking up several times during the night gasping for breath.
- Starting a new medication that you think might be affecting you.
- Feeling a painful or “crawling” sensation in your legs when trying to sleep or during long periods of inactivity, like driving or flying.
- Heartburn that keeps you awake.
- Physical pain that wakes you up at night.
- Noticing changes in your mood, energy levels, or appetite.
Source: WebMD and Sleep Foundation
