Nothing can refresh you as much as a good night’s rest. It rejuvenates your body and gets you ready for working hard the next day. Sleeping well is as important as your diet and exercise. However, many people all over the world face sleep deprivation. Inadequate sleep will result in weight gain and increase the risk of falling ill due to low immunity. At the same time, sleeping well will ensure that you have a hearty appetite, it will improve your health, and increase your stamina. It is crucial to remember the importance of adequate sleep. Let’s discuss five ways to help you sleep better.
- Get your smartphone out of the bedroom
The first thing you have to do to sleep well is to make sure that you don’t use your smartphone in your bedroom. Remember that the bedroom is only for sleeping and resting. When you get to your bed after a long day, your body will want to sleep. However, when you browse the internet and use various apps on your phone, you’re making sure that your body does not get enough rest. The white light of your smartphone’s screen sends signals to your brain indicating that it’s not the time to sleep. In this way, your body doesn’t get the sleep it requires, and in turn, it increases the risk of diseases due to fatigue. If you want to prevent your body from becoming vulnerable, then you have to stop using your smartphone at least one hour before you need to go to sleep. Most smartphones have an option of a nightlight. Turn that on as it will give signals to your brain indicating that it is time to sleep. Thus, reducing your mobile usage is one the ways to help you sleep better.
- Avoid caffeine late in the day
Caffeine has a lot of benefits, and almost 90% of the population consumes it to boost their energy, focus, and performance. When you drink caffeinated drinks late in the day, you will prevent your muscles from relaxing. Usually, you feel sleepy because your muscles have relaxed at the end of the day. A recent study has shown that consuming caffeine 6 hours prior to your bedtime will prevent you from getting a good night’s rest. The effects of caffeine usually last for about 6 to 8 hours. Thus, you should avoid drinking a large amount of caffeine after 4-5 p.m. at any cost if you want to sleep well.
- Reduce long naps during the day
Some people take long daytime naps for about 3 to 4 hours, and this is sure to hamper their night’s sleep considerably. Although taking short power naps are beneficial, long naps might confuse your internal body clock, and doing so will make you struggle at night to get sleep. A study has found that taking short power naps can increase the functionality of your brain. However, long daytime naps work in the exact opposite manner. Also, people who take power naps do not suffer from sleep deprivation. Therefore, if you are looking for ways to help you sleep better, then you should avoid long daytime naps.
- Make sure to wake and sleep at a fixed time
You probably do everything on schedule but forget the most important thing, and that is the time when you will sleep. When you sleep at a fixed time every day, it will help you improve your sleep quality in the long run. If you sleep at a particular time on the weekdays and change it on the weekends, then it will hamper the quality of your sleep. Also, if you sleep at irregular times, then you will never get quality sleep. Therefore, you need to create a fixed cycle for sleeping and waking up. You should also try to stick to this pattern, and you’ll discover that after some days, you don’t even need an alarm to wake up in the morning. Thus, this is one of the best ways to help you sleep better.
- Abstain from alcohol at night
After returning home from your office, you may take a couple of drinks. This habit of having alcohol late in the day could hamper your sleep. Therefore, it is wise to avoid alcohol before bedtime. Consuming alcohol reduces the production of melatonin, which is the hormone that helps you sleep. Therefore, if you want a way to help you sleep better, you have to abstain from alcohol at night.
These are some of the best ways to help you sleep better. If you are facing sleep deprivation, then you need to follow the tips mentioned above to get your sleep back.