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Everyone deserves to sleep well at night after the hustling and bustling of the day but many find this to be an impossible task.
Without a doubt, sleeping well has an impact on one’s physical and mental health. The inability to sleep well at night would negatively impact your performance in the daytime. Some even claim it goes as far as affecting one’s energy, productivity, emotional balance, and even weight.
The reason why many find it difficult to sleep at night could be because of unhealthy lifestyle choices such as eating late into the night, excessive intake of caffeine and so and so forth.
However, if you take time to experiment with these tips, you could be on the way to have a pleasant night’s sleep after hectic days. Your days of tossing and feeling restless at 4 a.m will be a thing of the past, just read on.
Adjust your caffeine intake:
Caffeine has numerous benefits and is consumed by 90% of the U.S. population. A single dose can caffeine can enhance focus and mental alertness but when consumed late in the day, caffeine stimulates your nervous system and may stop your body from naturally relaxing at night.
A study conducted by some researchers showed that consuming caffeine 6 hours before bedtime worsened the sleeping quality significantly. Nonetheless, there are times when one would crave a cup of coffee at night then stick with decaffeinated coffee in such cases.
- Control your exposure to light: Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. Your brain secretes more melatonin when it’s dark—making you sleepy—and less when it’s light—making you more alert.
- Keep your daytime naps: daytime naps are beneficial are encouraged but it poses a threat to your sleep at night when it goes for more than 30 minutes. Keep your daytime nap short, 20 minutes is a recommended time length.
- Avoid drinking alcohol when your sleeping time is near: taking alcohol can reduce nighttime melatonin production and lead to disrupted sleep patterns.
- Optimize your bedroom environment: Factors like temperature, noise, and external lights are factors that determine whether you get a good night’s sleep or not. Here are important tips to optimizing your bedroom environment:
- Keep the noise down. Eliminate any noise that may interfere with your sleep, earplugs can come in handy if you can’t control every noise.
- Keep your room cool. A bedroom that is too hot or too cold can interfere with quality sleep. Ensure your room has adequate ventilation too.
- Make sure your bed is comfortable.
These are important tips to help you get a good night’s sleep each night. Sleep plays a key role in your health, so sleep well to stay healthy.