If you struggle to sleep at night, you are likely to feel worn-out and exhausted the next day. This doesn’t just affect your energy and mood, but as well as your health and ability to function during the day. The good news is, you don’t have to put up with restless nights. All you need to do is adopt a few habits that can encourage better sleep.
Mind What You Eat or Drink
It is not advisable to go to bed full or hungry because stomach discomfort can keep you up at night. Be sure to avoid nicotine and caffeine before bedtime, as they have stimulating effects that can compromise the quality of your sleep. Alcohol is not recommended too, even though it can make you feel sleepy at first; it can disrupt your sleep later at night.
Modify Your Sleeping Environment
The right environment is beneficial in helping you fall and stay asleep at night. This means having a dark, cool, and quiet bedroom. Mind your bedding too, and choose those that feel the most comfortable for your body. Mattress sale stores in Melbourne and other parts of Victoria suggest replacing your pillow or mattress if you feel stiff or achy the next day.
Avoid Long Daytime Naps
If you can’t avoid napping during the day, keep it for only 10 to 20 minutes, and do it during mid-afternoon. Long daytime naps will make it harder for you to sleep at night, particularly if you suffer from insomnia. If you’re a shift worker, however, you need more daytime to sleep to function at night. Keep your room dark and make sure sunlight won’t enter your room.
Apart from these tips, it is best to stick to a regular sleep schedule. This is to reinforce your sleep-wake cycle and promote a restful night. Creating a bedtime ritual like taking a warm bath or listening to soothing music is also advisable. Relaxing routines promote better sleep by helping your body wind down.