According to studies, about 1 in 3 people don't get proper sleep. This is because of various reasons ranging from busy schedules to illnesses that cause insomnia. If you too have a similar problem, then it can cause major trouble.
Proper sleep is essential for our body to function in the right manner. Without it, you will feel fatigued the entire time and your productivity will decrease massively. Not to mention the physical conditions it can trigger. Here are some ways you can avoid that and get a good night's sleep:
- Make A Schedule and Stick to It
Studies suggest that everyone should get at least 7 hours of sleep each day. Make sure that you create a sleep schedule that fits in 7 hours of sleep every night. You need to stick to this schedule every day to make it a habit.
Go to sleep and wake up at the same time that is mentioned in your schedule. This will ensure that you get sufficient sleep and you'll avoid oversleeping and undersleeping - both of which are harmful to your wellbeing.
It might be a bit difficult initially to sleep at the time in your schedule. If you fail to fall asleep after about 20 minutes in bed, you should get up and do something relaxing that will help you fall asleep.
- Pay attention to Your Diet
Something that is often ignored by people when thinking about sleep is their diet. Your dietary habits have a massive impact on the way you sleep. If you eat heavy food before going to bed, you will find it difficult to sleep. Similarly, not eating enough throughout the day can cause sleep trouble.
Make sure that you follow a proper diet and eat a sufficient amount of food throughout the day. Eat something light before going to sleep.
Alcohol, nicotine, and caffeine will keep you up. Try to avoid consuming too much of these substances before going to bed. Not only do they make it difficult to fall asleep, they'll also degrade the quality of sleep you get.
Along with your diet, you can add some supplements like CBD Oil to aid your sleep in case of serious problems. Ensure that you consult with a doctor before doing so.
- Create a restful environment
It is important that you create a restful environment for yourself, especially closer to the time you need to go to bed. Your bedroom should be slightly cool and should not be too bright. Avoid using laptops, TVs, or mobile phones before sleeping. You should engage in activities that calm you down before you retire for the day.
Try to use soft colors in your bedroom and have good bedding material and mattress on your bed to facilitate a good sleep.
- Do Some Physical Activity
Fatigue is a great way to promote sleep. Remember to engage in some sort of physical activity during the course of the day so that your body is tired enough when your bedtime rolls around.
You can go to a gym, cycle to your workplace, use the stairs, or do something else that makes your body tired. Just make sure to avoid strenuous physical activities closer to the time you want to go to sleep.
Another thing you need to take care of is to avoid too many afternoon naps. Limit yourself to 15-30 minutes even if you have to take one.
- Manage Your Stress Levels
Stress is one of the biggest causes of messed-up sleep schedules. If you're worrying too much, sleeping might become difficult for you. Not just that, stress reduces the quality of your sleep, making you feel tired throughout the day.
It will become hard for you to stick to your sleep schedule if you're constantly under stress and worrying about various things.
You should engage in calming activities like meditation to reduce your stress and anxiety levels.
Over to you...
Sleep is extremely important for our physical and mental well-being. Ignoring it can cause some serious problems that will impact all spheres of your life. Make sure that you follow the methods mentioned above and get quality sleep each night to remain healthy and productive.