Sleep plays a vital role in our overall health. When we sleep, our body goes to work to repair and regenerate damage cells. Getting enough sleep can help you maintain a healthy mental and physical health along with other healthy habits you need to stay fit.
However, because of our busy lifestyle, we tend to disregard the importance of getting enough sleep. Not getting enough sleep can become a habit and it would be hard to get back on track. So let’s take a look on some tips that can help you get back on track to sleep better.
Follow A Sleep Schedule
Go to bed and get up at the same time every day. Make sure to follow your schedule even when it is on weekend or day off. This will help you build a sleep-wake cycle for your body that will promote a better sleep. However, there are times that you just can’t fall asleep. In this situation, you can get up and do something that is relaxing. You can grab a piece of paper and write something until you get sleepy. That’s the time you can go back to sleep.
Know What You Eat And Drink
Going to sleep hungry or full can bring you discomfort and can keep you up. So make sure you only eat enough not to get you hungry in the middle of the night. Also, you can limit your drinks to avoid nightly trip to the toilet that can disrupt a good sleep. Moreover, avoid beverages and food that can lead to bad sleep. Nicotine and caffeine are some foods that can disrupt your sleeping cycle. These are stimulants that can wreak havoc on quality sleep and they usually take time to wear off. Alcohol can also lead to bad sleep. Although, it can make you sleep at first but it usually disturb your deep slumber in the middle of the night.
Have Some Bedtime Routine
Doing the same bedtime ritual every night before you go to sleep can also help you get a quality sleep. Your nightly routine can include a warm shower or bath, or your regimen on taking care of your skin. You can also listen to soothing music or you can create your own routine that is relaxing enough to make you fall asleep fast. However, in creating your bedtime routine, it is recommend that you avoid watching TV or using any electronic devices because it can interfere with your goal of getting quality sleep.
Your Bed Is For Sleeping
Make sure that you use your bed for sleeping and not for other activities like emailing and checking phones or laptops. When you see bed, it must send a message to your brain that it’s for sleeping. A study has shown that doing other things in bed can bring the same effect as drinking espressos. These activities can stop the brain’s natural preparation for sleep. Furthermore, when you are about to go to sleep, it is best to keep your phone away from you to avoid distractions.
Limit Daytime Naps
To keep your sleep schedule, you may want to limit your daytime naps. Daytime naps can interrupt with your sleep at night. If you really can’t help it, you may take a nap for 10 to 30 minutes but make sure not to do it late in the afternoon.
Lack of sleep is one of the reasons why you always feel tired so make sure that every night you can have quality sleep to make your perform better the next morning.