Top Tips To A Good Night’s Sleep

Good quality sleep is as crucial for your health as a well-balanced and nutritious meal. It is while we rest (sleep) that body tissues and cells get to repair and rejuvenate in readiness for the next day’s events. Good quality sleep also translates to improved concentration, better moods, and memory. According to health/sleep experts, the average person should get at least 7 hours of good quality sleep every day. Whether you are always working at night, shifts, or during the day, it would be advisable to get as much sleep as possible. Have you however been struggling to fall or stay asleep? 

Outlined below are a few tips to help you beat sleeplessness when you need it. 

self-care tips for good night sleep

When You Wake Up (In The Morning)

Make it a habit of waking up at precisely the same time (say 7:00 AM) every day (holidays and weekends included). Doing so enables the body to maintain a steady circadian rhythm, making it easier to fall asleep later on at night. Do not extend your sleep time by more than 2 hours to avoid disrupting your internal clock. On waking up, splash some water on your face, then draw the blinds and curtains to let sunlight and fresh air in. This should improve your wakefulness. 

Later In The Day

Exercise for at least 30 minutes every day. Exercising regularly helps improve blood as well as keep your health in check. You might, however, want to avoid strenuous exercise (workouts) a few hours to your bedtime. You are better off exercising in the morning and just before midday to avoid disrupting your sleep pattern.

Try to avoid napping during the day as much as possible, and especially if you have trouble falling asleep at night. A 20-minute nap is, however, recommended if feeling overly tired and wish to rejuvenate.  Sleep experts also advise against working from your bedroom or using your tablets, phone, or computer in the bedroom.  Any beverages and drinks loaded with stimulants, such as tea, coffee, and alcohol should be avoided 4 to 5 hours to bedtime. The same applies to cigarette smoking.

How comfortable is your bed? A new mattress could well be overdue, take a look at Costco mattresses to find the perfect one for you.

At Night

1. Take a hot/warm bath or shower just before retiring to bed.

 2. Create/establish a sleep routine to help prepare the body for the night. Reading a book, meditation, drinking warm milk, or even decaffeinated tea almost always does the trick.

 3. Avoid digital light as much as you can. If possible, turn your phone to dark mode to filter out any blue light. The blue light emitted by these devices is known to cause sleeplessness, hence should be avoided several hours towards bedtime.

 4. Do not take any alcohol if possible. While alcohol might help you drift to sleep quickly, it will only cause you to wake up repeatedly to go to the bathroom.

5. Don’t go to bed hungry; have a light meal instead before going to bed.

6. Ensure the bedroom is as dark and quiet as possible. Set the bedroom temperature at around 18 degrees Celsius to help create the perfect environment for sleep.

7. Turn the alarm clock to face away from you. The last thing you want is to stare at the clock as you try to sleep.

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