Getting quality sleep doesn’t come naturally for everyone. Not getting enough sleep at night interferes with your quality of life. You can’t be productive or get to your fitness goals if you are not sleeping for at least 8 hours each night. The National Institute of health conducted a study and found that 1 in 3 adults suffer regular bouts of insomnia.
Fortunately, you do not have to struggle with sleepless night anymore.
Some of the ways to get better sleep include:
Do away with that cup of coffee
Coffee lovers won’t like to hear this but coffee contains caffeine which keeps you awake. If you have to drink something, do it six hours before you get to bed. This will adequately prepare your system for enough sleep.
Have a sleep schedule
For you to improve your sleep, you need to come up with a sleep schedule. Have a set time where you get to bed every night and get up in the morning. A sleep routine makes it easy for your body to adjust and with over time, you’ll be able to sleep without a problem.
Get a sleeping mask
The National Institute of Sleep found out that using a sleep mask can reduce the time it takes one to sleep and also contributes to increased rapid eye movement. Additionally, those who used a sleeping mask had higher level of circulating melatonin and they woke up less than those who did not wear a mask.
If you are shopping for a quality mask, Relaxation Masks has reviews of some of the best quality masks available.
Exercise is a great way to improve the length and quality of your sleep. Nonetheless, it is important to exercise but not within 4 hours of bedtime as this can inhibit your sleep.
Practice a food sleep hygiene
This does not mean that you should clean your bedsheets daily. A good sleep hygiene involves creating a conducive bedroom environment that will get you ready to sleep. You can do away with the phone and laptops, keep your bedroom quiet and dark, and banish pets from the room.
Do not self-medicate
Taking some over the counter pills do not necessarily solve the problem. They may temporarily get you drowsy, but you may end up with a sleep hangover the next day. If you are struggling to get some sleep, talk to your doctor about it to find out what the cause could be and a lasting treatment option.
Getting enough sleep is essential. If you are struggling with insomnia, try implementing these tips.