Having a good sleep is important for all of us. If you don’t get enough sleep – or can’t sleep satisfactorily enough – you can end up being moody and irritable, lethargic, lazy, and your mental faculties will not be the best they can possibly be. Additionally, chronic lack of sleep or sleeplessness can also lead to other, more serious conditions, such as depression and anxiety, weight gain, heart disease, and more. So the big question is, what can you do in order to sleep well at night? Following are the top five tips to keep in mind.
- Set a bedtime schedule
One of the first things you can do is pick a certain time in the evening when you normally begin feeling sleepy. This means being more aware of your body clock and trying not to fight your inner rhythm. Once you have established a bedtime schedule, stick with it – even during the weekends. If you have to change your sleep time for one reason or another, do so in a minor way, such as staying up fifteen minutes later or going to bed 30 minutes earlier.
- Exercise
You’ve probably heard it before, but it’s proven to be true. Those who get more exercise tend to sleep better than those who don’t. If you would like to get rid of your insomnia once and for all, try exercising at least three times a week. This also benefits you in another way, since you are more energised during the day. Make sure, though, that you don’t exercise a few hours before you plan to sleep, as this can raise your body temperature and make it more difficult to sleep.
- Establish a routine
You should also try establishing a routine before going to sleep, such as reading a book, listening to relaxing music, or taking a long, hot shower. These kinds of activities can help you unwind and relax, so you can get between the bed linen (on a related note, try investing in more luxurious and comfortable bed covers and linen such as satin and high quality fabrics, which contribute to a better sleep) and covers feeling calm and drowsy.
- Create a cocoon
Your bedroom should be a haven of comfort and peace and quiet. Make sure you have a good mattress and bed linen (as mentioned above), set the temperature to a cool 20 degrees C, turn off your electronic gadgets, and block out the noise with heavy drapes and ear plugs.
- Eat right
If you really want to have a good sleep, don’t eat a heavy supper. Better yet, stay away from spicy or acidic foods before going to sleep as this might well give you heartburn or indigestion. If you want a snack, try a combination of carbs, calcium, and protein, such as a banana, yoghurt, cottage cheese, or a simple warm glass of milk with biscuits.
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