How to Get a Good Night’s Sleep
Good sleep is important for one’s physical and mental well-being. Without adequate rest, a person might experience tiredness, irritability, loss of ability to concentrate, and lack of judgment. Long-term daytime somnolence can rather dramatically increase the risk of facing heart diseases, strokes, diabetes, and obesity.
However, many are the ways to improve one’s sleep hygiene and thus ensure a good night’s sleep. Here are some pointers:
Cyclic Bed-Wake Time
- Setting clear timings for sleep and waking is one of the key things you should do for quality sleep. This means going to bed at the same time and waking up at the same time every day, no matter on weekends. This is also likely to reset the body’s internal biological clock so that you can fall asleep and wake up at these preferred times.
Wind Down for 1-2 hours before Bedtime
- Relax for one or two hours before bed by reading a book, taking a warm bath, or even listening to soothing music. Don’t watch TV and keep away from the computer, as both emit blue light that disrupts sleep.
Ensure that your sleeping room is Dark, Quiet, and Cool
- Your bedroom needs to be dark, quiet, and cool. Use heavy curtains to block out light going into your room, and block out any unwanted noise with white noise machines or earplugs. The perfect temperature range for sleep is between 60 to 67 degrees Fahrenheit.
Avoid Caffeine and Alcohol before bedtime
- Caffeine and alcohol can disrupt sleep. You should avoid taking any caffeinated product an hour or two before bedtime, and alcohol should be entirely avoided prior to sleeping.
Get Regular Exercise
- Regular exercise can help you fall asleep easier and deeper. But do not exercise close to bedtime as it can interfere with sleep.
See a Doctor If You Have Trouble Sleeping
- If you still have difficulties sleeping after you have followed all the tips, see your doctor, for maybe an underlying medical condition is affecting your sleep.
Other Tips:
- Avoid large meals before sleeping.
- Do not smoke before the time of sleeping.
- Ensure that the mattress is comfortable and supportive.
- Get sunlight during the day.
- Take a nap when you feel sleepy during the day, but keep it brief (30 minutes).