Surprising Tricks That Will Give You The Best Sleep
Some people gets a hard time in falling back to sleep when they wake up at 3 am. However, what people doesn’t know is that they can control their sleep. Having healthy sleeping habits can turn a person’s sleeping routine into a complete change.
According to studies, sleep hygiene or the variety of patterns and practices can help a person maximize their hours sleeping. Sleep hygiene is best in helping people with jet lag, insomnia, or shift work.
Sleep hygiene might be unachievable. However, this solution can be the only thing that can help a person get the sleep that they need. Here are some of the surprising tricks that will give the best sleep.
Developing a Sleep Routine
Being in sync with the body’s circadian rhythm or natural sleep-wake cycle is an important trick to have a better sleep. Keeping a regular circadian rhythm can make a person feel more energized and refreshed than if they sleep the same hours at different times.
Going to sleep at the same time every day is a big help. It sets the body’s internal clock which also helps in optimizing the quality of a person’s sleep. It is a splendid idea if a person chooses a bed time that they frequently feel tired. It can help in avoiding tosses and turns. If a person gets enough sleep, they can naturally wake up without any alarm. In case there is still a need for an alarm clock, then there is a need to go to bed at an earlier time.
A person should avoid sleeping in the afternoon even during weekends. The more that the sleep schedules differ, it can give the worst sleep experience. It is better to have a daytime nap if there is need to make up for a late night sleep. A daytime nap can help in paying off the lost sleep without destroying the regular sleep-wake rhythm.
Always be smart about napping time. Napping is a good way to pay off all the lost sleep, however, if there is a difficulty in staying asleep or sleeping at night, napping might be the worst action. However, a person can limit the napping time to utmost 20 minutes during the afternoon.
Defeat the after-dinner drowsiness. There is a tendency that people get sleepy after eating dinner. The best thing to fight off the drowsiness is to do something else like washing the dishes or arranging the things for the next day. Giving in to the drowsiness can cause waking up at night then might result to not sleeping back again.
Establish a Soothing Pre-Sleep Routine
Pre-sleep routine is a good way to prepare the body for sleep. A person can ease the transition of his or her sleep and rise by doing relaxing activities before going to bed. Here are some activities that can stimulate the mind and get the body ready for sleep.
Reading a book, watching tv, doing relaxation exercises or taking a bath, which can help aid the fall of the body’s temperature can also promote drowsiness. Also, avoid doing activities that can give stress like work or talk about emotional issues.
Stressful activities might trigger the body to secrete cortisol which is a stress hormone and a key that can increase alertness. Jotting down the problems can help relax the mind.
Pay Attention to what you Eat and Drink
Keep in mind that it is not advisable to go to bed hungry or full. People should avoid eating large or heavy meals few hours before bedtime. Having a full stomach can cause discomfort and will keep a person up longer than normal.
Avoid alcohol, nicotine, and caffeine before bedtime as well. Both nicotine and caffeine have stimulating effects that will only wear off after a couple of hours, that can also disturb the quality of sleep. Even if alcohol can make a person feel sleep, it can still ruin the sleep later in the night.
Turn The Bedroom into a Sleep-Inducing Environment
Having a dark, fresh, and quiet environment can help in having an amazing slumber. To achieve a quiet environment, use earplugs to block outside noise. Use curtains that can block the shades or use an eye mask to block any light, which can give a signal to the brain to wake up.
Keep the room comfortably cool. It must be between 60 and 75°F with proper ventilation. The mattress and pillows used must also be comfortable. Make sure that the mattress is still in good condition. Mattresses can be a reason of not achieving a good sleep. To find the best beds and mattresses online, sites such as Beds Online is a good place to start.
Everyone has their fair chance of achieving a good sleep. Creating a sleep hygiene can help them have a good night’s sleep. Practicing a routine and making it a habit is also a big help for successfully having an undisturbed sleep.