Giftedminds Writers

Best Online Literary Magazine in Nigeria

8 tips to get a better night’s sleep

5 min read

Did you know that out of the 4,023 U.S. adults asked about their sleep, in the Consumer Reports survey, 27 percent of people said they had trouble falling or staying asleep most nights? The report went onto find that at least 68 percent of those asked also said that they struggled to sleep at least once a week. To put that into perspective, that’s 164 million Americans who need a better night’s sleep.

Do you want to improve your sleep? Then keep reading, and find out how you can sleep like a baby.

Sleep Better at Night

Not getting your whole 8 hours sleep might not seem like a big deal, but eventually, it all adds up and can lead to some serious health concerns.

Studies have shown that lack of sleep can put you at risk of serious health conditions, such as heart disease, high blood pressure, strokes, and diabetes. 

Lack of sleep can also impair your cognitive abilities, lower your sex drive, cause depression, and make you more forgetful.

Getting a good night’s sleep is very important. So, stop tossing and turning at night and start implementing our ways to sleep better-sleeping tips.

ALSO SEE: Tips to keep your liver healthy

1. Sleep Schedule

Having a routine and a sleeping schedule that you stick to is a very important factor that can help you sleep better. Creating a good schedule can help your body regulate sleep, meaning that you will feel more rested. 

Set yourself a bedtime and stick to it. Work out how many hours of sleep you will need and then set yourself an alarm for the morning.

It can be very tempted to have a lie-in during the weekends, or when you have time off, however, this can be damaging to your sleep schedule. So make sure you always stick to your sleeping schedule. 

2. Room Environment

Many people wonder about the ways to sleep better, controlling your room’s environment is vital for your night’s sleep. 

You need to have a dark and quiet room in order to get a good night’s sleep. So make sure your curtains keep out any outside light and that your window is closed so the noise in the street doesn’t wake you.

It is also important to treat your bedroom and your bed as a place of sleep. It might be tempting to lie down during the day, but this will confuse your body, so save your bed for night time only.

3. Temperature Control

Similar to your room environment, you need to ensure you control your room’s temperature. If it is too hot or too cold, then you will struggle to get a good night’s sleep. 

There are a number of ways you can control the temperature of your room. For example, you could get air conditioning or a temperature controlling mattress protector.

Another reason to have a mattress protector is that they help to keep your mattress clean from all manner of things that we shed or lose when we sleep such as dead skin cells and sweat, find out more reasons why you need one

ALSO SEE: How to reduce the risk of having stroke

4. No Caffeine Before Bed

Make sure you don’t have anything that will keep you awake at night, such as caffeine or food. Your body needs to be in a rested state prior to sleep, so don’t give it anything that will make it alert. 

Try to stick to no caffeine or food a few hours before you intend to go to sleep. So, if you want to go to sleep at 10 pm, then make sure you don’t have any caffeine or food after 7 pm. 

5. No Screens Before Bed

The blue light exposure that comes from electronic devices can keep you awake at night. The light makes your brain think that it is still day time and can prevent you from falling asleep.

Make sure you put all your phones, computers, and any other electronic devices away and out of sight at least an hour before bed. 

Instead of watching TV or playing on your phone before bed, try reading a book or listening to some relaxing music.

6. Exercise

If you have tried a lot of sleeping tips but none have worked and you’re still wondering how to get better sleep, then you could up your exercise routine.

Ensure that you are getting enough exercise each day. Daily exercise of up to 30 minutes can help you sleep better at night.

It doesn’t have to be a lot of exercise, or exhausting, just a little exercise each day such as going for a walk or a jog can help you sleep like a baby at night.

7. Manage Your Worries

A common problem that keeps people awake at night is worrying. The best way to go to bed and leave your worries alone is by writing down what is on your mind. 

The act of writing down your worries will ensure that those thoughts are out of your head. You can tell yourself that you will deal with them in the morning and that right now it is time for sleep.

Alternatively, some people choose to meditate before bed, as this helps you to focus your mind and body on your immediate surroundings and not the silly worries in your head.

8. Go Outside During the Day

Make sure you go outside during the day, natural daylight can enhance your sleep because it allows your brain and body to differentiate between day and night.

Many studies have found that bright light or natural daylight exposure can help to improve sleep quality and decrease the time it takes to fall asleep.

So, remember to go outside and enjoy the natural light of the day for at least an hour or two.

Never Struggle to Sleep Again Instead Sleep Like a Baby

Nobody likes to wake up in the morning and feel as though they didn’t even sleep. If you are sick of feeling tired and cranky then you need to follow our tips for better sleep and see if you can sleep like a baby again.

Source: azbigmedia

Research and Content Manager

Victor I. Eshameh

The manager in-charge of research and content heads the department with the following sub-divisions – research unit, content creation unit, content management unit, design and graphics unit. Among other roles, the manager is hired to research, plan and implement programs; oversee research and content creation projects of clients and associates. “I write customer case studies for business, helping organisations capture their best customer stories to build customers’ trust and add credibility to their sales and marketing. I have also worked in positions such as market research, run affiliate marketing and customer representative system. I have helped businesses relate with other businesses and prospective clients.”