A good night’s sleep is very important to one’s health. Without it, it’s impossible to go through the day without feeling tired, groggy, light headed, and sleepy. Additionally, it could affect our overall productivity and how we react as we perform certain tasks. Not just that, there’s also a chance that it could affect one’s mood and personality. Most of us had trouble sleeping from time to time, because of several factors. Fortunately, there’s also a number of ways that would allow us to sleep well during the night.
Obviously, you drink coffee to stay awake, especially when you’re still sleepy and tired. However, little did you know that caffeine could stay in your body for a longer time, and the effects could last for as long as eight hours before it wears off. Which only implies, if you drink a cup of coffee during the afternoon, there’s a great possibility that it’s the reason why you can’t sleep at night. Try to lay off the coffee for at least five to seven hours before bedtime, and this could probably help you fall asleep right away.
Try to Relax before Bedtime
Aside from making you feel miserable, stress could also be the reason why you can’t sleep at night– no matter how hard you try. If you can, try to develop some kind of pre-sleep ritual, allowing you to unwind even though you’ve been tensed and stressed the whole day. This kind of ritual could be as short as 12 minutes, but you could also do them for up to an hour. Also, some people find it relaxing when they make a list of all the stressors they’ve encountered during the day, because they also come up with a plan on how they’re going to deal with these stressors, calling them the ‘closure.’ You could incorporate other relaxing methods as you do this, such as reading a book, aromatherapy, meditation, light stretching, or taking a warm shower. Also, it’s not advisable to look at the clock, because oftentimes, the sound it makes or realizing that you don’t have much time to sleep could take away your sleepiness.
Enjoy a Quiet, Dark, and Relaxing Bedroom
A lot of people are very sensitive even to the slightest noise or light and this could disturb their sleep. It could be the light from the laptop, the purring cat, or the sound of the fan. You could use earplugs, install window blinds or dark curtains, air conditioner, electric blanket, and anything that could promote a more comfortable sleep. Also, it’s not recommended to use the overhead light whenever you need to get up at night. You could use a small night light instead.
Even though most fitness freaks wouldn’t agree, it’s never advisable to go to bed hungry. However, you should also avoid heavy meals because a full belly could keep you up all night. There are some foods that could calm you down, such as milk. Furthermore, foods that could help in promoting sleep includes pumpkin, halibut, tuna, avocados, artichokes, eggs, almonds, peaches, apricots, walnuts, potatoes, asparagus, bananas, and buckwheat.
No matter how tired or sleepy you are in the middle of the day or afternoon, don’t take a nap, because it could make matters worse. However, if in case that you really need to have a power nap, it should be short like 15-20minutes. This could be rejuvenating, but it wouldn’t affect your sleep routine.