Everybody needs to get a good night’s rest after a long day from work. However, some people find it difficult to get quality sleep, even if they are already tired. While there may be several factors that affect why you find it hard to sleep, below are some tips to ensure that you get the quality sleep you deserve.
Begin a bedtime ritual
People thrive on routine. The human body seems to function more when it follows a certain routine. While particular routine changes may be inevitable from time to time, a schedule that is followed frequently will regulate body functions. Thus, having a bedtime ritual added to your daily routine may help you get a good night’s sleep. Your routine could be anything from reading a good book for a good half hour, indulging in a long bath, or enjoying a warm glass of milk. It really depends on your preferences, just as long as you consistently try to practice it daily. The ritual that you form into a habit before sleeping will trigger your mind that you are just about ready for bed.
Dedicate your bedroom for sleeping only
More often than not, people tend to maximize the use of their bedroom such that in some cases, they eat or work on their beds. If you are someone who does the same, it is best to stop and make your bedroom a sacred place for sleep. If you do so, your mind will be wired to think that your bedroom is a place where you unwind or rest, and not where you perform other activities such as eating or working. If your mind is already trained to recognize that the bedroom is a place to sleep, there is a great possibility for you to be able to get a quality sleep.
Use a weighted blanket
The use of weighted blankets is deemed as a natural and holistic approach to induce better sleep. Therapists have used weighted blankets for children with autism for quite some time already, with the goal of addressing insomnia or even anxiety disorders. Nevertheless, several people swear by the use of weighted blankets to help them sleep better through the night. Various weighted blanket reviews provide insights on what is deemed appropriate for adults and children alike. You will not be overwhelmed with all the information available because these reviews also shed light on different types of blankets based on weight, size, fabric, and fillers that you can choose from based on your specific needs.
Be consistent with your bedtime
Parents strictly impose a certain bedtime for their children and you would be surprised that adults need to impose a certain bedtime also for themselves if their goal is to get a good night’s sleep. This is because if you keep a regular sleep and wake pattern, there is a greater chance for you to feel refreshed and energized in the morning when you wake up. Thereby, make it an effort to try and go to sleep at the same hour every day to help set your body clock. In turn, you will be able to optimize the quality of your sleep. To help you do so, you may begin by choosing a time when you normally feel tired and ready to sleep. More often than not, if you get enough sleep, you will wake up without the need for an alarm clock.
In order to avoid disrupting your body’s natural sleep and wake cycle, it is best to go to bed at the same hour, even during weekends, and resist the temptation of sleeping in on a Saturday morning. If your sleep cycle differs on weekdays and weekends, chances are your body sleep and wake cycle is not really regulated. Without a regular sleep and wake pattern, your body will struggle, even with having a quality sleep.
Be smart about taking naps
While it is true that your body might need to energize by taking power naps throughout the day, it is advisable to be smart in scheduling your naps. You may find it more difficult to sleep at night and get a good rest of you nap for more than half an hour during the day time. This is because naps also cause a disruption in your sleep and wake cycle. Perhaps the best naps are those limited to 15 to 20 minutes a day during the early afternoon. Thereby, it is best to fight off the drowsiness you feel right after dinner so instead of sitting on the couch, it is best to engage in other activities such as doing the dishes or walking your dog. There is a great chance that if you give in to your drowsiness after dinner, you might wake up in the middle of the night and find it hard to sleep again.
Control your exposure to light
Your mind is trained to be more alert when it is bright and be sleepier when it is dark. This is because of melatonin, a hormone that your body secretes to regulate your sleep and wake pattern. Thereby, it is best to avoid bright screens within a couple of hours before your bedtime. The blue light emitted by your handheld devices sure won’t help so it is better to put your gadgets down a couple of hours before you sleep even if it is naturally tempting to browse on social media for a while. In the same manner, it is best to avoid watching late night shows on television. It is much better to listen to music or read a good book instead. When it is time for you to sleep, make sure that your room is dark. This will help your mind to relax and induce sleep.
A good night’s rest energizes your body to be ready for the next day. Thus, it is important to get a quality sleep, especially after a tiring day at work. While to some this may prove to be difficult, there are already several means that can help you induce a quality sleep you deserve.