Do you have difficulty sleeping? Do you often awake in the morning only to feel tired and stiff? You might be surprised to learn that as many as one in every three adults do not obtain the required amount of sleep. This is why it is a good idea to take a look at five effective “sleep-friendly” suggestions.
Establish a Schedule
It is important that you set a fixed schedule in regards to when you go to sleep every night. This is due to the fact that the natural circadian rhythm of your body will become acclimated to such a habit over time; enabling you to fall asleep faster and to remain asleep throughout the night.
Food and Drink Concerns
It only stands to reason that one’s diet can have an impact on the ability to obtain a restful night of sleep. This is why experts recommend that certain foods should be avoided in the early evening. These include chocolate, fatty foods, dried fruits, spicy dishes, and a substance known to be high in sugar. In the same respect, alcohol and drinks containing caffeine will negatively impact your ability to fall asleep.
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Creating a Calm Environment
It is always wise to create a relaxing environment. This will enable both your body and mind to calm down after what could very well have been a hectic day. Furthermore, a lack of physically disturbing stimuli (such as a loud television or bright lights) will naturally allow your disposition to become more serene. Some excellent suggestions include soothing music, white noise or aromatherapy (lavender is a popular sleep-inducing substance).
It likewise needs to be mentioned that uncomfortable mattresses represent the root cause of many sleeping issues. Obtaining an ergonomic style suited for your needs is therefore critical. Helix Sleep is able to supply a wide range of mattress sizes based upon the size of your room as well as individual sleeping requirements.
Limiting Naps During the Day
Although certain regions of the world embrace the notion of taking naps throughout the day, this is actually counterproductive in regards to obtaining a sound night of sleep. Naps throw off the internal body clock and as a result, individuals are more likely to remain awake well into the evening and beyond. Try to limit or eliminate altogether the habit of sleeping during the day.
The Benefits of Physical Activity
Developing a regular exercise routine is associated with numerous benefits. Not only will you remain healthier and stronger, but these activities produce calming hormones such as serotonin and oxytocin. These substances are directly linked to healthy sleeping habits. It also needs to be mentioned that the body itself will need to heal from such activities; helping to induce a solid sleep pattern.
Would you like to learn about other professional tips to obtain a well-needed rest as well as general lifestyle advice? If so, be sure to keep up to date with our blog posts on a regular basis.
1 thought on “How to Start Sleeping Better: 5 Steps to Better Sleep”
I have never considered spicy dishes as a potential sleep trouble cause. Good to know.