Good sleep is just as important as exercise and healthy eating. Many people neglect how important sleep is, partly because the health benefits aren’t advertised as heavily. In fact, many people get bad sleep every night. This can lead to weight gain, depression, and increased disease risk. Here are 7 tips to improve your sleep.
Stick to a sleep schedule
If you want to get better sleep every night, you need to stick to a schedule. That means deciding what time you are going to go to bed and what time you are going to get up. This shouldn’t be adapted if you don’t fall to sleep straight away because it could mess up your sleep pattern. It’s recommended that you schedule eight hours for sleep a night. Any less and you could be missing out on valuable REM sleep. Any more and you could oversleep and feel just as tired.
Pay attention to what you eat and drink
A healthy diet is important if you want to improve sleep quality. Eating smaller portions at regular intervals throughout the day will keep you energized, without overstimulating your stomach. You should also make sure to avoid caffeine for at least four hours before sleep. As a rule, you should never go to bed too hungry or too full.
Create a restful environment
These days, it has become more and more common for people go to bed with the TV on. This can disrupt your sleep and make you feel tired and unrested the following day. Instead, you need to create a calm, restful environment in which to sleep. It’s recommended that you stay away from screens for an hour before bed. Also, reduce any loud noises or other bright lights in the room.
Limit daytime naps
You might justify your daytime night as a Spanish “siesta.”But it could be ruining the quality of your sleep at night. Unless you’re staying up late into the night, there shouldn’t be much need for a daytime nap. Try and push through the afternoon lull and make it to the evening. This will make it easier to fall asleep and sleep the whole night through.
Try sleep supplements
More than ever, people are using sleeping tablets to drift off at night. The problem is, sleeping medication stops you from getting the high-quality REM sleep that our bodies need to recover. Instead, try a sleep supplement from Neubria. They’re packed with natural sleeping aids—such as chamomile—to help you drift off easily.
Include physical activity in your daily routine
It should come as no surprise that actually feeling tired will help you sleep. So, if you are struggling to get a good night’s sleep, maybe you need to increase the amount of physical activity you’re doing. Going for a long walk (for at least an hour) after work should help you to fall asleep at night.
Manage your worries
Many people stay awake at night worrying about the small issues in life. If you want to improve the quality of your sleep, you need to learn to manage these worries. Try writing them down to give you some perspective. Alternatively, talk to a professional therapist and learn some ways to manage your anxiety.