Clock watching. Turning and tossing. Drifting off to sleep and then waking up. Constantly counting sheep. Does all of this sound familiar to you? If the answer is yes, then you have a sleep problem. We are all perfectly aware of the fact that our bodies require sleep to rejuvenate, rest, repair when in need of repairs, heal and tune up. However, sometimes, we simply cannot get a healthy sleep.
Lack of sleep can severely impact our cognitive processes as well as make us irritated, grumpy and tired. When our minds and bodies are exhausted, it is very difficult to properly function and perform our professional and private activities.
If you have noticed problems with your sleep, worry not, because there are methods of remedying those problems. If you want to know more about these methods, stick with us, as we will share some tips for getting a good night’s sleep.
How to achieve a healthy night’s sleep
1. Avoid caffeine at all costs
Caffeine is one of the biggest enemies of a good sleep. If you are craving for a cup of coffee, make sure to drink it at least 4-5 hours before you go to sleep. Caffeine can increase your stress and anxiety levels and cause a rush of adrenaline in your body. In addition, it will also dehydrate it, as well. The next time you drink your coffee, remember that caffeine will impact your body up to 12 hours after you have consumed it.
2. Rehydrate regularly
Make sure that you drink enough water during the day. Experts usually recommend an amount of between 1.5 and 2 liters a day. Don’t forget that being dehydrated can severely impact your sleeping patterns by disrupting your body’s natural rhythm. That way, you will feel tired when you should not and vice versa. It will also cause fatigue, but not the kind that will help you fall asleep more easily. Lastly, being dehydrated decreases the amount of melatonin, which is very important for a good sleep.
3. Ensure that you are away from lights at night
Lights at night can significantly decrease the levels of melatonin in your body. Lights from computers, TVs, smartphones or lamps can negatively impact the quality of your sleep. The solution here is quite simple. Before you lie in your bed, make sure to turn off your computer, TV, laptop, or smartphone. Try to read something, do some relaxation, or listen to some relaxing music, in order to prepare yourself for sleep. Also, make sure to change the light bulbs in your bedroom, so that they emit a gentle and soft light.
4. Make sure you have enough natural light during the day
In order to increase the levels of melatonin in your body, you need natural daylight. To do that, ensure there is enough natural lighting in your workspace, take a walk outside, and keep your curtains wide open.
5. Create a sleeping environment
Getting a good night’s sleep is heavily reliant on creating a comfortable and relaxing bedroom environment. To achieve that, keep your papers, documents, and other work reminders out of your bedroom. Also, make sure your bed and mattress are perfectly comfortable and appropriate for your body shape. A good example of such is a memory foam bed. If you are having a problem choosing the right and wondering whether memory foam mattresses are reviewed anywhere? The answer is yes, this highly informative guide here will help you select the right mattress for a better night’s sleep. There is a high chance that your bed and mattress cause them. If that is the case, replace them immediately and find the ones that will suit your needs the best.