Drained after a long day, a good sleep is very important for us to have our energy recharged. However, it doesn’t always come easily. There are days where you find yourself tossing and turning around, falling asleep is far from possible. You wake up tired the next morning, but it isn’t the worst yet. You come home more and more tired every day, while a good rest is still a luxury you can’t obtain. It becomes insomnia at some point.
There are many sources that will advise you to take medicines or visit a doctor. They should be the last resolution for you. When the restlessness isn’t too serious, you can try out some of our tips.
Exercising helps to release pent-up energy in your body. It renders your physique in a condition that demands some rest. With that said, intense training is preferred, but if you are unable to do so, even light exercises will be better than absolutely nothing.
#2 Keep your bed comfortable
The comfort you feel when resting comes from the softness and the support of your mattress and pillow. This advice might seem unnecessary and obvious, but you will be surprised to know how many people don’t know how to take care of their beds.
If the mattress has been with you for a decade, its prime time is surely over, and you should consider a new one. If you have recently purchased a mattress but it feels too soft or too firm, there are plenty of tricks to fix the mattress.
You can easily enhance the quality of the mattress by adding supplementary layers such as mattress toppers, protectors, or pads. The modern technology has added many features to them, allergen resistance and temperature regulation, for example.
#3 Maintain a sleeping habit
Stick to your bedtime and wake-up time even on the weekend. It will get your body’s clock familiarized with the schedule and eventually eliminate insomnia.
Taking a nap in the early noon will boost up your energy for the rest of the day, it’s true. But if you have trouble sleeping at night, a nap like that won’t make it better.
We recommend relaxing for an hour before your desired bedtime. The routine includes staying away from bright lights and avoiding activities that can cause anxiety or stress. It’s difficult to fall asleep or sleep deeply when something keeps disturbing your mind, isn’t it?
#4 Do not eat before bed time
Having a light snack about 45 minutes before you sleep might keep your tummy full enough and make you somewhat sleepy, but a big dinner won’t be good. Heavy meals should be 3 hours prior to your bedtime.
#5 Reduce caffeine and alcohol
These drinks are popular for their effect on our energy, but you shouldn’t have them after 4 P.M, or the good sleep we are trying for will be unattainable.
#6 Relieve stress
First of all, be patient with your body. It needs some time to drift into dreamland. Don’t force yourself to fall asleep. You will unintentionally give your brain more stress, and stress is what ties us to reality. Instead, you can try to practice a habit before bed, reading is a pretty good choice.
Secondly, try not to use your smartphone or laptop. These are sources of blue lights, which have an activating effect on your brain. Not to mention, looking at those screens in the middle of the night and for hours on end is very harmful to your eyes and your skin.
Work materials stay out of the bedroom. Be strict on yourself and reserve the bed exclusively for resting.
#7 Get a check-up
When everything doesn’t work out, it’s a sign for you to see a doctor for medical help. In order for the examination to have the fullest effect, you might keep a record of your sleeping habit. The doctor can use it as a reference to evaluate the pattern of your sleep.
A nice sleep can make a significant difference in your daily life, as it enhances your mood, energy, creativity. Thus, let’s start from the simplest task of making sure your bedding system is comfortable, to something more complicated like rearranging your timetable and building a healthy lifestyle.