It can be extremely frustrating to find yourself throwing and turning at night as the hours go by. At some point, once you’ve got yourself set up, the alarm clock will start chirping and it’s time to get up again. This sets the tone to feel sluggish, disoriented, and tired for the rest of the day.
Once you start sketching certain triggers or incorporating new habits into your nightly routine, this can go a long way in promoting restful sleep and making you feel fit and in your A-game again. Here are eight tips to help you sleep better at night:
Avoid caffeine in the late afternoon
If you are a coffee lover and you like to have a hot mug after a long day, this could be the reason you cannot fall asleep. According to a study by Psychology today, Caffeine in the late afternoon can cause insomnia, even if you are unaware of it. Caffeine stimulates your nervous system and can prevent your body from naturally relaxing at night.
Consistency is the key
Falling asleep and waking up regularly can help improve your long-term quality of sleep. How CBC explains, we can step up the circadian rhythm and be prompted to fall asleep at the same time each night as our body functions and cycles begin to work efficiently, keeping our system strong and energetic.
Relax your mind in the evening
A pre-sleep ritual can help you fall asleep faster while contributing to a better quality of sleep. Some people choose to meditate, read a book, have a cup of decaf tea, or light candles.
Limit irregular or long naps during the day
Long naps a day can negatively affect your sleep. If you do choose to take a nap, limit yourself to up to 30 minutes and avoid doing it late in the day.
Decide when it is time to see a doctor
If nothing seems to be working, it might be a good idea to seek professional help to rule out any underlying medical conditions that may be causing your sleep problems.
Reduce bright lights
Be sure to keep your sleeping environment as dark as possible. This includes limiting the light from the television, cell phone or laptop screen. Light, especially blue light, can disrupt your body’s natural sleep rhythm and make your brain think it’s still daytime, says Healthline.
Soak in a hot bath
A study found that taking a hot bath about 90 minutes before bed can help people fall asleep faster. According to the results, taking a bath at the right time at the right temperature helped people get a good night’s sleep.
Make sure you are comfortable
Have you ever wondered why you always sleep better on vacation? That’s because the bed and pillows are so comfortable and the atmosphere is relaxing. As healthline explains, man study studied the benefits of a new mattress for 28 days, showing that it reduced back pain by 57%, shoulder pain by 60%, back stiffness by 59% and also improved sleep quality by 60%.