Sleep is vital, and getting enough of it every night should be everyone’s priority. Sleep is one of the most important components of your overall health because it prevents cardiovascular problems, excess weight gain, and susceptibility to common illnesses and diseases. Sleeping for eight hours every night can also boost your bodily functions and mental clarity.
If you’re looking for tips on how to achieve better sleep, then, read this article. It will teach you the tricks and tips that will help you get a good night’s sleep.
- Invest In CPAP Machines
As mentioned, sleep is important to achieve better health, but a lot of people still struggle to get some shuteye regardless of how hard they try. For people who are diagnosed with sleep apnea, for example, getting uninterrupted sleep can become a struggle as they’ll experience shortness of breath whenever they try to get some shuteye. People with sleep apnea often wake up in the middle of night choking or gasping.
If sleep apnea is the reason why you’re deprived of sleep, invest in CPAP machines from well-known brands, such as Sleeplay. CPAP machines work by delivering constant airflow into the airway so that it won’t collapse when you try to sleep. When used regularly, CPAP machines can increase your total sleep time because these can completely eliminate breathing issues during your sleep.
- Manage Stress
Every human being is bound to experience stress at some point in their life. Stress can become a motivator to some people, but too much of it can become the reason why you’ll regularly lose sleep. Having too many worries can keep you up at night, making it very challenging for you to sleep well.
Another way to achieve better sleep is to learn how to reduce stress. If possible, try to resolve your concerns or worries hours before your bedtime. If you can’t, list down all of the things that worry you, and decide to resolve all of these the next day or so. Give your mind time to breathe so you can sleep easy at night.
You can also prevent stress from piling up by adding stress management strategies to your daily routine. You can try out some breathing exercises, spend some time to walk outside, or take some mood-boosting probiotics.
- Create The Right Environment
One of the first steps towards achieving a good night’s sleep is setting up an environment where you can get some good, restful sleep. Regardless of how tired you are during the day, if your bedroom is too cold or too bright, don’t expect that you can get any sleep at night.
Creating an environment conducive to sleep is important, so start following these tips to achieve one for your bedroom:
- You should make sure that there are no gadgets, such as TVs, computers, laptops, and smartphones, in your bedroom as these emit blue lights that can keep you awake at night. Having access to these gadgets can also distract you from sleeping because, for instance, you’ll likely see yourself checking emails instead of sleeping when your gadgets are in your bedroom.
- Also, it might be a good idea to buy a few new items that you can put in your bedroom to help you get better sleep. A couple of CDs with relaxing music can really help you stay calm and get the sleep you need, and even drown out the noises from your neighborhood.
- Make sure that your bedroom is dark enough for you to sleep. You can invest in blackout blinds or curtains, or move larger furniture close to the walls to block the source of natural lights. You can also use some weather stripping or rubber to block the light coming from the bottom of your door.
- Stick To A Sleep Schedule
Contrary to popular belief, achieving better sleep isn’t expensive or taxing. Disciplining yourself to stick to a sleep schedule is usually enough to do the trick.
If you see yourself struggling to sleep every single night, go to bed and get up at the same day every day. Do your best to limit the difference in your sleep schedule during weekends and weeknights to one hour only. Doing this regularly can reinforce your body’s sleep-wake schedule.
If you can’t sleep even when lying on your bed for 20 minutes, leave your bedroom and engage in some relaxing activities. Depending on your preferences, you can read books or listen to soothing music, and, then, go to bed when you feel tired. You can follow this routine as often as needed every night.
- Pay Attention To What You Eat Or Drink
The amount of foods and drinks you consume as you’re nearing your bedtime can affect your ability to get some shuteye. Going to bed too hungry or too full can cause discomfort at night, and can become the reason why you’ll be awake until the wee hours of the morning. Do you think you can sleep well if your stomach is growling because of hunger? How can you get some shuteye if you’re too full that you can’t even breathe well?
Ideally, you should take your dinner three hours before your bedtime to allow your body to digest your meal. Eating small amounts of foods, such as vegetables, fruits, complex carbs, and protein can also satiate hunger pangs during the night, making it easy for you to fall asleep.
Drinks that contain alcohol and caffeine should be avoided. These drinks can stimulate the mind and take hours to wear off, adversely affecting your ability to sleep well through the night.
Start Making Changes
Getting a good night’s sleep can make all the difference in your life and the way that you feel throughout the day. Sleeping for at least eight hours every night will repair damaged muscles and tissues in your body, and replenish lost energy, so you’ll be physically and mentally ready to conquer another day.
If you’ve been struggling to become your best self because of sleep deprivation, follow all of the tips presented in this article. Adding these tips to your daily routine will make it very easy for you to fall and stay asleep every night so you’ll wake up with renewed energy!