Sleep is an important aspect of our everyday life. A good night’s sleep is essential if we wish to optimize our health and have a better lifestyle. Unfortunately, nowadays the quality and quantity of sleep have decreased considerably in societies.
Here are some proven tips that will help you sleep soundly.
Improve your bedroom environment
There is a variety of factors that affect the suitability of your bedroom. Temperature, noise, lighting, even the furniture arrangement can all affect a lot the quality of your sleep. You should try and diminish outside noise, as well as external lights. It is also, important to keep your bedroom as dark as possible, so avoid any type of devices, like alarm clocks that emit artificial lights.
Find your ideal sleeping position
People usually toss and turn during their sleep until they find a position that makes them relax and sleep soundly. If you have trouble falling asleep, you should probably consider the chance that you may suffer from some kind of sleep apnea. If that is the case, you could use a CPAP mask. In order to find the best cpap mask, you should first find the sleeping position that makes you feel more comfortable during the night. For example, you should know if you prefer a side position or if you are more of a stomach sleeper.
Avoid late caffeine consumption
A cup of coffee or espresso can be the stimulant you need in order to start your day with energy. However, when it is consumed late in the day, it can result in a poor quality of sleep. You should avoid consuming caffeine for at least 6 hours before your sleep time. Besides, there is always the option of decaffeinated coffee.
Try to be consistent
It is important that you set a specific sleeping routine and that you stick to it even during the weekends. People with irregular sleeping habits have more difficulty in maintaining a sufficient amount of sleep and are often in trouble when they need to wake up early the following day. If you practice a specific sleeping routine for some weeks, you will soon discover that you do not even need to set an alarm anymore.
Take a supplement
There are many different supplements that can help us sleep more easily. A really popular choice includes melatonin supplements. Melatonin is a hormone that plays a key role in the fight against insomnia. It can help you sleep faster and deeper. Other effective choices are supplements that contain valerian root, lavender and glycine.
Alcohol can really affect the quality of your sleep. It is known for its ability to increase the symptoms of apnea, as well as lead to disrupted sleeping patterns. Alcohol can also, affect the production of melatonin and that can, in turn, alter your sleeping routine.
Try to relax
There are many relaxation techniques you can try out before you fall into bed. Listening to relaxing music, taking a hot shower or reading your favourite book can all help you sleep faster. Bathing your feet in hot water is another option if you wish to avoid a full bath at night. You should also, avoid thinking about things that worry you or over-analyze your daily problems. When you try to fall asleep, it is time for you to relax and put aside any thoughts.
Sleeping is an important aspect of everyone’s life. Achieving a sleep of high quality and sufficient quantity is vital if you wish to wake up full of energy and be productive. Luckily, there are many tips that can help you fight insomnia and sleep well.