It is well-known that the sleep phase is crucial for a person’s well-being and for other areas of their health to function smoothly. But what if you wake up feeling more tired than when you went to bed? What happens if you wake up with some pain or if, despite having slept, you continue to Sleep better the rest of the day? Maybe it is time to look for ways to improve the quality of your sleep.
Fortunately, today there are many ways to fall asleep quickly and improve rest. And for some of them, you will not even have to spend money or go to a specialist. With just a few habit changes, you will improve your hours of rest and get more out of them. And here you will get to know how to do it.
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Avoid Using Your Phone Before Going to Bed
For many people, watching a series before going to bed is part of their rest routine, but did you know this could cause insomnia? First of all, the intrigue or excitement you experience while watching the series could make you lose sleep since your head will be thinking about everything you just watched.
Even though your brain knows that what it just watched is fiction, the emotions that the drama generates in you are genuine. On the other hand, experts have talked a lot about the light released by screens and how it can inhibit melatonin, a hormone that favors the sleep cycle.
A good idea would be to watch your series with the intensity of the light low or activate the yellow light of your phone if you must use it. However, it is best that you stop using any electronic device at least an hour before bed. If you want to go further, you can also turn on “do not disturb” mode on your phone, so you do not even get notifications that wake you up while sleeping.
Turn Sleep Time into a Pleasant Moment
There are many things that can interrupt sleep time, such as noise or light. But you can use accessories that enhance your sleeping experience to make it as pleasant as possible. You can use sound-isolating earplugs if the noise does not let you rest properly. To avoid light, you can sleep wearing an eye mask. Buy pajamas like Lunya‘s and sleep comfortably while looking good at the same time.
Other accessories that people usually buy are scented candles or oils to sleep better. Both objects can make your room a more welcoming place, and the oil can stimulate sleepiness in your body. In the case of candles, try to put them out before bed to avoid any accidents. By following all these recommendations, you will create the perfect environment to enjoy uninterrupted hours of rest.
Stay Active During the Day
Another popular recommendation among experts is to do physical activity during the day to have better rest at night, and this is especially necessary when you lead a sedentary lifestyle. If you spend a lot of robe in the office and do little physical activity, chances are you will have trouble falling asleep at night. To remedy this, you can start by taking short daily walks when you return from work or before leaving. Walking 30 minutes a day can be the beginning of a much healthier lifestyle.
Just keep in mind that you should avoid exercising right around your bedtime. Exercising activates the central nervous system and will prevent you from falling asleep at the time you have planned. You better set a schedule and stick to it. Little by little, you can increase your physical activity or try other types of exercises. Not only will you sleep better, but you will become healthier.
Be Careful with Eating Before Bed
One of the main reasons why sleeping after dinner is discouraged is heartburn. Eating food at night can worsen this condition and lead to symptoms such as laryngitis or dental erosion. Ideally, wait up to three hours before going to sleep or cut out late dinners and midnight snacks.
On the other hand, consuming food at night can alter the body’s blood pressure because it naturally decreases during sleep, and if you ingest food, the body enters a stressful situation by having to process it and not being able to carry it out. It could change the heart rate and bring harmful consequences such as being overweight, reflux, and indigestion.
However, you should keep in mind that the solution is not to skip meals, as this could trigger other types of problems, especially in diabetics. It is just better to eat dinner early and at a set time.
Establish a Bedtime
Always go to sleep at a fixed time, and thus you will develop a healthy sleep habit. Today there are cell phones where you can set an alarm specifically to go to sleep, and when activated, it restricts access to some apps so you don’t get distracted by using them. Likewise, always get up at a fixed time, even if you have slept a few hours, so you will establish a sleep-wake cycle.
Keep in mind that if you stay up late and decide to sleep in, you probably will not fix your tiredness. The best thing would be that you wake up at your usual time anyway and go to bed early. That way, you can rest better and wake up with energy the next day.
Sleeping correctly is crucial to lead a healthy life and successfully carry out your daily activities. Avoid using electronic devices before going to sleep, create a cozy and pleasant atmosphere in your room, use accessories to stimulate sleep and avoid interruptions, exercise daily, and do not eat before bed.
If you have trouble sleeping properly and every day feel more tired when you wake up than when you went to bed, you can implement the recommendations on this list, and you will get better rest.