Do you find yourself awake at 3:00 AM? If so, you might be tempted to think that falling asleep is impossible or far from your reach. But this is not true. Quality and a good night’s sleep are closer to you than you think. What’s more, it is also under your control.
Researchers have identified various practices and habits, also known as sleep hygiene, that can help you get the most out of your sleeping hours. Sleep hygiene will help you enjoy quality sleep even when you are affected by:
- Jet lag
- Work shift
The first thing you will want to do if your goal is getting a good night’s sleep is to invest in your bed. Read on to find out why. You can find the mattress you need at several mattress stores in Columbus, Ohio. They will offer exclusive and impressive deals on beds and mattresses which can help you avoid restlessness at night by enjoying a relaxing slumber.
Below is a list of the things you need to avoid if you want to enjoy a good night’s sleep.
1. Uncomfortable Sleeping Spaces
One of the secrets to promoting healthy and sound sleep is investing in a dark, quiet, and cool space. Bats do this every time they congregate in caves during the daytime, and you can borrow from them if you want to improve your quality of sleep.
You can achieve a sleep-inducing space or environment by using dark, heavy curtains, eye masks to block the light, and blackout shades. You can also lower the sound of outside noise using earplugs and white noise. Another crucial thing to do if you want to enjoy a relaxing night’s sleep is to keep the temperature cool. Also, don’t forget to sleep in a well-ventilated room equipped with the right mattress and cozy pillows.
2. Caffeine, Alcohol, and Other Beverages Containing Stimulants
It is okay to drink coffee in the morning when you need to improve your focus, mental energy, and physical performance, but this is not a good idea when you want to sleep.
Always remember that sleep time is resting time; therefore, avoid stimulants like coffee, tea, cola, chocolate, and various “caffeine-containing” pain relievers.
While alcohol induces sleep, you should avoid it before bedtime since it acts as a stimulant. Also, note that alcohol decreases sleep quality by increasing the number of awakenings each night.
3. Going to Bed When You Are Not Tired
Avoid making the mistake of retiring to bed when you are not tired. Many people who go to bed when they are not tired will admit that they are frustrated in bed trying to fall asleep.
It would be best to get up from your bed and go to another room if you can’t fall asleep within twenty minutes of laying on the bed. Listen to music or do something relaxing like reading until your feel like sleeping.
4. Watching the Clock in Your Bedroom
Did you know that watching the clock in your bedroom will not help you fall asleep? Instead, it will subject you to stress, making falling asleep even harder. For this reason, remember to turn the clock face from your view when you want to fall asleep fast.
Waking up in the middle of the night is okay. But suppose you find yourself staring at your watch and not being able to fall asleep twenty minutes after experiencing sleep interruptions. In that case, it will be best to immerse yourself in a relaxing activity. Don’t forget to keep the lights dim if you want to stimulate your internal clock to trigger sleep.
5. Napping Late During the Day
Do you have regular naps during the day and then end up experiencing trouble falling asleep at night? If so, your afternoon naps might be why you find it difficult to get some good night’s sleep. You might not know this, but regular naps, especially those late during the day, decrease your sleep drive. So, always remember to keep your napping sessions short and anywhere before 4:00 PM.
6. Drinking Too Many Fluids
Balance your fluid intake to enjoy a good night’s sleep. Drinking excess fluids will wake you up at night as you make trips to the bathroom, while not drinking enough fluids will wake you thirsty in the middle of the night.
If you want that wonderful, uninterrupted sleep, follow these ideas. A night of good sleep can make a better day.
Article Submitted By Community Writer