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The quality of sleep can significantly affect your health, both mentally and physically. While quality sleep may be elusive because of various reasons, the following are tips to help improve your nightly sleep;
Watch What You Eat
The food and drinks you eat and drink will greatly impact your sleep patterns. Eating heavily a few hours before going to bed will only deprive you of sleep and comfort. If you are having a late dinner, choose to eat light and avoid caffeine and nicotine as much as possible. Also, donâ€™t go to bed hungry because you will only be uncomfortable and that will keep you up for the most of the night.
Stick To One Routine
One reason as to why you have poor sleep may be because of your uneven sleep patterns. Teach yourself to adhere to one nighttime routine that allows you to rest for the required 7 to 8 hours of sleep. Also, limit the difference in your sleeping routine and learn to wake up and go to bed at a certain time every day. If you find yourself having trouble sleeping at your usual time, try to do something that will help you relax and help you go back to sleep.
Working out is considered to boost the serotonin levels, a hormone that is associated with sleep. While exercising at least three hours before bedtime will improve your nightly sleep, experts discourage against exercising too close to bedtime. This will only interrupt your sleep schedule and you will have trouble getting to sleep. Studies have revealed that walking at a normal pace for at least 6 blocks helps women sleep better.
Balancing everything at work, home and with life can be stressful. That is why you need to find ways for stress management if you want a good night of sleep. Worrying too much will only increase stress so instead, find ways to productively manage stressing issues as well as effectively plan and manage your time. However, if things escalate and you cannot sleep well at night even after doing everything to enhance sleep, consider consulting a sleep disorder specialist.
Make Your Bedroom More Sleep-Inducing
Without a well-set environment, it can be hard to sleep well at night. Put your lights out when going to bed and invest in blackout sheers to prevent light from outside. If you have a TV or stereo in your bedroom, make sure you switch it off and turn your stereo off an hour before bedtime as it will help to create a sleep-inducing environment. In addition to a quiet and dark room ensure that you invest in a comfortable mattress and bed. Read bear mattress reviews from verified customers who sleep better every night and feel refreshed every morning.
Avoid Day-Time Naps
Sleeping during the day can affect your sleep patterns, depriving you of quality sleep at night. Sometimes it is advisable to take power naps to get your concentration back or when you feel too tired. However, avoid sleeping for too long and limit the number of the naps you take during the day to improve your nightly sleep.