Good health can never be complete without adequate sleep and good night rests. As much as we try to achieve optimum health through regular exercise, having a health insurance plan, and eating a balanced diet, the effect of a quality night’s rest cannot be overemphasized. Having sleepless nights is very common nowadays. At one point in life, people might struggle to sleep well at night, waking up frequently or just turning on their beds till the day breaks.
If, by chance, you find yourself in any of these categories, you don’t have to panic or start using sleeping pills, as these pills can have harmful side effects in the long run. Here are three (3) things you can try to get better sleep at night.
Ways to get a good Night’s Rest
1. Put your room and yourself in the right condition
Factors such as lights, temperature and noise can affect how well you sleep at night and enjoy a good night’s rest. You will sleep better at night in a cool, dark and ambient condition . Your room temperature should be optimum as well. You can increase your exposure to light during the day to keep your circadian rhythm and your internal body clock working perfectly. You should also decrease your exposure to blue lights in the evening. Make sure your bedroom is clean. Also, ensure that your body is not awkwardly placed. You can use a leg pillow to prevent pains in your back and position your neck well. This way, you can enjoy your night’s rest better.
2. Avoid caffeinated drinks and alcohol before sleep
Although caffeine can enhance focus and energy, taking it late in the day can make your nervous system hyperactive and prevent your body from normally relaxing at night. This is because it takes about 6-8 hours before the effects of caffeine wear out from the body system. On the other hand, alcohol can also alter your sleep as it can have a negative effect on melatonin, a hormone that controls the body’s circadian rhythm. Taking alcohol and excessive fluids can make you wake up to use the bathroom at night. It is, therefore, better to use the bathroom before you sleep to decrease your chances of waking. This can cause disrupted sleep patterns. You should also avoid heavy foods just before sleeping.
3. Have a sleep schedule and reduce long afternoon naps
Being consistent with your sleep and waking times can condition your sleep pattern and aid long-term sleep quality. Sleeping excessively during the day can also confuse your internal clock and lead to reduced time to rest well at night. Be intentional with sleeping, and don’t procrastinate your sleeping time. You can also include physical activities in your daily activities to promote better sleep. However, it would be best if you didn’t exercise close to bedtime as it may stimulate you and prevent you from sleeping.
Having a good night’s rest is critical to your health, as studies show that good sleep can reduce anxiety and prevent depression. Although it is possible you may not have direct control over some factors that might interfere with your sleep, you can inculcate habits that can lead to having better night rests.