5 Tips for a Better Night’s Sleep
Maybe you’re a student and exams are just around the corner, so instead of hitting the hay at night, you’re hitting the books. Perhaps a hard day at the office is giving you anxiety, making it harder to sleep Whatever the circumstance, the point is you’re not getting enough sleep and your body is going to suffer for it!
You might think that it’s normal to stay up every other day and pull all-nighters every once in a while, because it’s unavoidable and all of your friends do it, right? But the truth is, lack of sleep is no laughing matter. For starters, lack of sleep causes fatigue, making your body feel sluggish and slow. Another effect is that lack of sleep weakens your concentration, reasoning, and problem solving skills. Emotionally, lack of sleep makes you grumpy and puts you at higher risk of developing depression and anxiety.
So how are you supposed to put a stop to these all-nighters if you’re so used to them? And how do you make sure your body gets the hours of sleep that it needs? Below are a 5 tips for a better night’s sleep!
1st tip: Keep regular hours!
One way to make sure you sleep better is to listen to your body clock and get in sync with your body’s natural sleep-wake cycle. This means keeping a regular sleep-wake schedule, going to sleep and waking up at the same time every day. Avoid sleeping in on the weekends because this might affect your body clock! If you want to take a nap during the daytime, remember that this, too, might make it harder for you to fall asleep at night.
2nd tip: Regulate your room’s lighting!
Melatonin is a hormone secreted by your brain. It’s responsible for controlling your sleep-wake cycles and it’s controlled by your exposure to light! If you’re in a dark room, your brain secretes more melatonin, making you sleepy. Make sure to turn off any bright lights in your room when you’re about to sleep, and cover the windows with curtains, too.
3rd tip: Avoid your phone before bed!
Melatonin isn’t affected only by natural light; it’s also affected by the blue light emitted by your phone, laptop, tablet, or TV. To make sure you get quality sleep at night, stay away from these devices one or two hours before your bedtime. If that’s not possible, turn down the brightness on your devices or use light-altering software.
4th tip: Think before you eat!
Your eating and drinking habits play a big role in your sleep! Avoid big meals, spicy foods, and acidic foods in the evening, or you might end up with stomach trouble or indigestion that will make sleeping more difficult. Instead, snack on a turkey sandwich, granola bars with yogurt, or a banana to help you sleep.
5th tip: Relax!
Before going to bed, clear your head! Practice relaxation techniques like deep breathing and progressive muscle relaxation. Create bedtime rituals that will help improve your sleep environment. Simply follow all these tips and get ready to say goodbye to sleepless nights!
What is your favorite get sleepy tip? Share it with me below! 🙂