Aside from healthy food choices and exercise, giving our body adequate rest it needs is one of the keys to keeping our body healthy and strong. Having good sleeping habits has a great impact on the quality of life you have. The recommended number of sleep for adults is 6 to 8 hours.
It may sound so easy to achieve that, however, not everyone can do that due to some reasons. Some people find it hard to fall asleep at night or even stay asleep for long periods of time. If you’re one of those people who have sleep problems, these tips may help you out in getting the best sleep you’ve always wanted.
Stick to a Schedule
First of all, you must set a specific time on going to bed at night and getting up in the morning. Sticking to a schedule regulates your inner clock, helping you fall asleep easier and stay asleep longer. It takes time to stay on track but try practicing it for a few days consecutively and even up to a week and you’ll notice that your body will get used to it. Be sure to follow the schedule even during weekends to avoid disrupting the cycle.
Follow a Bedtime Ritual
Having a bedtime ritual helps condition the body to fall asleep. Do some activities that could help relax your senses and ease you into sleep. There are plenty of things you can do, depending on your preferences. You could read a book, do yoga, drink a cup of warm tea, listen to calming music and any activity that makes you relax.
Make Your Room Comfortable
One of the main factors that affect the quality of sleep is the bedroom itself. Be sure to make your bedroom as comfortable as it can be so you can get the great rest and sleep. There are many ways to do this. First, be sure that the room is free from distractions and noises that could keep you up or wake you up during your sleep.
See to it that the room is also cool and dim for a relaxing and peaceful sleep. Aside from the environment, make sure that you’ll be sleeping on comfortable mattresses and pillows. Look for a foam mattress that is firm enough to support your body but is also comfortable to sleep in.
Use Lighting Properly
If you have different work shifts, you might notice that it is also harder to fall asleep because there’s no set sleep schedule that you follow. With this, you may try using the power of lights in order to keep your circadian rhythm on the check. Keep your bedroom dark when you need to fall asleep. You may install blinders to keep the sunlight out when you’re sleeping in the daytime. Be sure to expose yourself to natural or bright light on times that you are awake.
A good night’s sleep is definitely achievable when we put in a little effort to get it.