Good sleep has a direct effect on your health and your ability to perform well during the day. However, more people are finding it difficult to fall asleep and stay asleep throughout the night. If you have trouble falling asleep or waken frequently during the night, try these tips to improve your night’s rest.
Eat Lightly in the Evening
A heavy meal can make it difficult to fall asleep and can waken you with indigestion or reflux. Choose light snacks that facilitate sleep, such as milk, a slice of turkey, tuna, a hard-boiled egg, apricots or a banana.
You may already avoid drinking coffee after dinner because it affects your ability to sleep soundly. However, you may not be aware that many soft drinks and some pain relievers also contain caffeine, which can keep you awake. Always read the labels to determine if a product contains caffeine. Some people rely on alcohol to help them get to sleep and stay asleep, but alcoholic beverages can cause disruptions in your sleep cycle and may have you awakening during the night. Also, avoid nicotine, which acts as a stimulant on the body and mind, like caffeine.
Avoid Exercising Right Before Bedtime
Exercise in the evening can help you to feel more relaxed and help you get to sleep. However, finish your exercise period a few hours before bedtime to avoid becoming energized, which can keep you from falling asleep.
Avoid Napping During the Day
A daytime nap can throw off your sleep schedule and keep you awake for hours after bedtime. If you need to nap, make it a short 15 to 20 minute “cat nap,” to avoid disruption of your regular sleep cycle.
Limit Your Fluids After 8 PM
Drinking water or other liquids can cause you to awaken to go to the bathroom during the night. If you frequently get up during the night, avoid fluids after 8 pm.
Turn Off Your Electronic Devices
Some evidence suggests that the light from computers and smartphones can disrupt hormones associated with sleep. Turn off your devices several hours before bedtime, to ensure a good night’s rest. Experts also recommend not watching TV before bedtime, in order to allow your mind to enter a more restful state to prepare for sleep.
Create A Restful Setting For Sleep
Choose loose, comfortable clothing that does not bind your body during sleep. Make sure the room temperature is warm enough or cool enough for your particular needs. If you prefer complete dark, block out any disturbing light sources. If you prefer a bit of light, place a small nightlight in an inconspicuous area of the room. Ensure you have sufficient blankets that you can put on or take off, as needed, during the night.
Although sleep should be the most natural action to human beings, a good night’s sleep often needs a bit of planning and staging. If you follow these tips, you will provide the right conditions to allow you to fall asleep easily and stay asleep throughout the night.
Author Bio: Paige Jirsa
I work with Top10.Today, a shopping comparison site, where we strive to help consumers find the best quality and priced products.