Proper sleep is as important as a good diet or a body workout routine. That’s why vital research organs such as the National Sleep Foundation (NSF) recommend that it is very important for a grown-up to sleep for at least 8 hours every day.
So how do you get natural sleep, and what are the benefits of a proper sleeping routine? Here are sleeping tips that determine how to sleep better at night naturally. They are proven tips that will get to slumber-land in no time and keep you there till dawn.
Take a look!
Develop a Routine
It might sound awesome sleeping until noon on a Saturday morning. That’s bad news though, experts say doing this will disrupt your natural/ biological clock and leave you with irregular sleeping patterns. Keep to the same sleeping routine even on weekends and holidays. It prevents tossing a lot at night and gives you a natural sleeping clock.
Get Workout Plan
Yes, you hear me right, move it! People who have stick to a proper workout routine will have better sleep than those who don’t. Proper workout reduces depressive symptoms, improves vitality, and prevents irregular sleeping patterns during the day.
Buy A Good Bed
Combined with a proper workout plan is a great bed. Buying a good mattress for your sleeping style (tummy, back, or side) will greatly improve your sleep and also sleeping pattern. Choose the best firmness, design, and size. Try air mattress, foam, or spring.
Diet! Diet! Diet!
The types of food that you take also determine whether you sleep well at night or not. If you are gunning for how to sleep properly, cutting down the amounts of food with too much caffeine such as coffee, soft drinks, chocolate, and tea will be important too.
The same applies to spicy and heavy foods that could also cause indigestion or even heartburn. Too much liquid intake will also mean you take frequent trips to the bathroom which will be a great sleep disrupter.
Drop Bad Habits
Bad habits such as smoking will kill your sleeping spirit. The stimulative effect of addictive nicotine in the cigar aggravates insomnia and other sleeping disorders including asthma which can easily interfere with your proper sleeping patterns all night long.
In the same way, taking alcohol will also lead to the disruption of proper sleeping patterns. Well, others will argue that taking alcohol helps you to doze off; but what next when it wears off in the middle of the night? You got that spot on: insomnia kicks are in a flash!
Skip TV and Video Games
Become a “Luddite” that’s what they refer to it. Here is the best part. You don’t have to skip the TV or video games the whole day, no! Just an hour or so before you hit the bed. Light from electronic devices has been reported to stimulate the brain and makes it pretty hard to fall asleep too.
Keep Kids and Pets at Bay
Kids and pets are some of the top-rated sleep disrupters. If you value your sleep, it will be essential that you give your kids a bed of their own and also your pets a place of their own to rest on always.
Initiate the Total Blackout
When it’s time to hit the sack always ensure that the room is in total darkness. Heavy curtains or a sleeping mask could help you do that. In case you skip this part, your brain cell will be triggered to believe it is time to stay awake.
Additionally, you should keep the lights dim or pretty low in case you wake up at night. It will help you to move around safely and also prevent your brain from waking up fully. This is often a cardinal rule if you are looking for tips on better sleep at night for the senior citizens.
Keep Anxiety/ Stress Out
Stress, worry, anxiety, and anger are some of the things that insomnia and disruptive sleeping patterns have been associated with.
If you experience too much anger or anxiety, visiting a counselor will be a priority. Stress management programs will also be ideal for work, family, and school-related stress among other types of pressure.
Believe it or not; if you over-stimulate your brain cells along the day the harder you will find it to fall asleep during the night.
Improve Your Sleeping Area
A cool and calm environment will easily help you to fall asleep. You should always keep the noise down, bring in cool music, keep a comfy bed (you can replace your old bumpy mattress), and amp the ambiance. These will work like a charm any day.
How to Sleep Properly: Relaxation Tips for Stress
How to sleep properly is a no-brainer really. Nonetheless, factors that trigger poor sleeping patterns such as stress can be handled easily with stress management therapy and also relaxation techniques such as these.
- Read your favorite book or even a magazine under a soft light
- Taking a warm bath with a massaging showerhead.
- Listen to soft music before you hit the bed for sleep.
- Doing some simple calisthenics including having a stretching routine.
- Winding down with your favorite hobby such as indoor games
- Listen to motivational speakers, books on tape, and channels
- Dimming the lights a few hours that lead up to the bed
- Make adequate preparations for a follow-up schedule (next day’s work)
- Eating a proper diet (keeping off the sugars and junk food): take milk/yogurt
You should also reserve your bed for nothing but sleeping. This will easily trigger the brain to rest every time you hit the sack. Eventually, your brain tunes up and you realize that you can easily get a proper sleep all night long.