1. Avoid screen use before bedtime
The bedroom is and should be preserved for the act of sleeping. It is, therefore, important to ensure that you get rid of anything that distracts you from focusing on your sleep. Avoid watching TV, eating, or using social media in your bedroom right before going to sleep.
Devices such as phones, computers, tablets, and TVs are some of the most common bedroom distractions. Research has shown that the blue light from back-lit digital screens and devices inhibit the release of melatonin – the hormone responsible for promoting sleep by calming your body before sleep. By suppressing melatonin production, this light causes sleep disruption. It is also recommended that you avoid using screens two hours before going to sleep.
2. Focus on managing physical symptoms
If you’ve ever tried to fall asleep before while suffering a headache or a blocked nose, you know very well how difficult it can be to get a good night’s sleep. While it may be easy to brush off minor symptoms, they may come to haunt you at night. For your own benefit, it is highly advisable that you seek medical attention and get treatment for the symptoms.
3. Light, sound, temperature and comfort
While it may seem obvious, excessive light and too much background noise can hinder you from getting that good night’s sleep you so desire. You should consider investing in quality ear masks or earplugs for light and noise sources that you can’t control.
It is also important to ensure that your surrounding temperature is as conducive as possible. In case your sleeping partner has different temperature preferences from yours, you can consider using separate blankets or finding an ideal solution. Invest in a new mattress if yours is over 8-10 years old. Read these Bedshed mattress reviews to find the perfect mattress for you.
4. Manage your stress levels
Trying to sleep while you are worried or anxious about something can make it much difficult to fall and stay asleep. It is, therefore, important that you try to learn how to relax your body and mind.
Three are various progressive relaxation techniques that you can adopt to help you calm down and sleep during stressful times.
5. Mind your diet
Foods such as dairy products, rice and oats are known to produce chemicals that help to promote sleep. On the other hand, you should avoid consuming foods and drinks rich in caffeine or sugar late in the day as they can potentially keep you awake.
6. Be cautious with alcohol
While alcohol usually has a tendency of making one feel tired and can potentially help you fall asleep quickly, it can also interfere with your sleep causing you to wake up during the night as its effect wears off. In addition, you might wake up frequently to use the toilet or to drink water.
7. Exercise, but time it well
Regular exercise helps to promote quality sleep, as it helps to relieve stress and anxiety. However, you should avoid exercising close to bedtime since it increases adrenaline production in the body, which can make it much more difficult to sleep.