Getting good quality sleep at night is pivotal for a person’s mental and physical health. Falling short of that takes a serious toll on a person’s energy, productivity, weight and emotional state. It invites a whole host of illnesses and issues. Making small changes to a person’s overall nighttime routine can do wonders in improving their quality of sleep and can help in managing some sleep related issues. It can also make them wake up feeling well rested, balanced and full of energy for the day ahead.
There are a whole host of issues that interfere with a person’s sleep schedule, whether that be responsibilities, or work related stress etc. People may not be able to control these stressors completely but they can adopt habits that will help and encourage a good night’s sleep. It is important to remember however that those who have suffered from sleep related issues for longer than 6 months on a consistent basis could be suffering from something more serious. In this case, if they choose to take sleep aids, it is important to remember that there may be things that people might not know about taking sleep aids so it is recommended to keep an eye on any adverse signs or symptoms.
It is important to be consistent with any type of schedule that someone may set up for themselves. It is recommended to wake up and sleep at the same time each night. Whether that is during the weekends or weekdays. Try to limit the time differences in sleep schedules as much as possible to avoid sleep related issues.
In case a person is unable to fall asleep within the first 20 minutes of consciously trying, leave the room all together, and in case that is not an option, leave the bed and sit someone else. It is recommended to engage in calming activities such as reading or listening to soothing music. Repeating this trick as much as possible in the beginning could help train the brain into associating the bed with sleep and trick it into producing melatonin on a timely basis.
2. Blue Light Emissions:
It is recommended to stop using all electronic devices at least 1 or 2 hours before going to bed each night to help the body regulate melatonin, a natural sleep hormone. This is because when someone is glued to their electronics before bedtime, it can trick the body into thinking that it is not time to sleep as of now, in that case the body will stop its production of melatonin, hampering sleep in the process.
3. Eat Consciously Before Bed:
It is important not to go to bed either hungry or too stuffed. In particular it is recommended to avoid heavy meals before bed. The discomfort from the food could potentially keep a person awake for longer periods of time. Beverages like caffeine and drugs including nicotine need to be consumed with caution. The excitatory effects of these compounds take hours to wear off and for someone sensitive, it could potentially keep them up all night. Consuming large amounts of candies and other sugary treats before bedtime can also keep a person awake.
4. Limit Day-Time Naps:
It is important to limit the amount of naps someone takes during the day if they have trouble falling asleep at night. For those who work night shirts but sleeping before work can help them pay off their sleep debt. In case someone is in direct need for a nap, no more than 30 minutes should be considered.
5. Try Working Out:
It is recommended to work out before bed in case someone is having trouble sleeping at night. This can help them avoid being too active when bedtime rolls around. High intensity workouts are recommended because they can help tire someone out effectively.
6. Change the Mattress:
It is possible that sleeping may be an issue due to the matters or pillows someone is sleeping on. Try opting for an extremely soft kind of mattress or a medicated pillow to help the body align more comfortably during bedtime. Most mattresses exceed their life expectancy after about 9 or 10 years.
7. Change the environment:
It is important for a person to change up their bedroom because the surroundings play a huge role when it’s time to wind down for the day. Sometimes small changes to the environment can make a big difference to a person’s quality of sleep. Try to keep noise from external objects and surroundings low and make sure the room is cool and airy.
8. Self-Relaxing Behaviors:
It is important to find ways to self soothe and relax because there are times when it is not possible to leave the room or engage in other activities to induce sleep. Try to avoid overthinking about worries and stressors, instead focus on positive thoughts, and consider making relaxation the goal rather than sleep. Opt for meditation or progressive muscle relaxation etc.