More and more people are finding a good night’s sleep is becoming an elusive pleasure. You may find that getting to sleep or staying asleep is difficult to do on a regular basis. If you have these problems, a closer look at the factors involved can help you to accomplish your goal of getting a restful night’s sleep.
The Time of Day You Nap
Each individual has their own wake-sleep cycle that is a product of genetics and years of habit. Trying to fight this natural cycle can lead to problems of insomnia and disturbed sleep during the night. If you nap late in the day, you may disrupt this natural wake-sleep cycle. Instead of napping during the day, try engaging in a quiet activity, such as reading or doing a puzzle. Many people find that a short period of meditation helps them to re-charge, instead of napping.
The Foods You Eat
Avoid eating a heavy meal late in the evening, which can supercharge your digestion and keep you awake late into the night. Keep your eating light after 7 p.m. and limit the amount of fluid you drink, so you will not have to get up during the night to go to the bathroom.
The Stimulants You Take
Avoid caffeine, nicotine, and alcohol in the evenings. These are substances that can stimulate your nervous system and keep you awake or cause periods of awakening during the night. Have an herbal tea or peppermint tea, if necessary, to calm your nerves after a hectic day.
The Stress You’re Under
If a big work project or personal problem is on your mind when you are in bed, you will be unlikely to be able to fall asleep easily. Sleep experts recommend getting out of bed when a problem is on your mind and leaving the room for a short period. This action breaks the connection between the feeling of anxiety and bedtime, so you maintain the link between relaxation and sleep.
Your State of Hunger
If you eat an early dinner, you may begin to feel hungry again by bedtime. Have a small snack to quell the discomfort of hunger so you can sleep soundly. Experts recommend a high-protein snack, such as a small piece of cheese, or a hard-boiled egg, rather than a carbohydrate snack, which provides increased energy.
The Room You Sleep In
Ensure your bed fits your sleeping needs. Visit a mattress store like The Dump and try out the different types to find what feels best to you. Most people like their sleeping areas to be on the cool side, but this is a personal taste that you should determine for yourself. Your bed covering should provide adequate warmth as temperatures change during the night and be sure there are no uncomfortable drafts from nearby windows. Some people prefer a pitch-dark environment for sleep and may require light-blocking shades on the windows to get deep sleep. Others might find it reassuring to have a nightlight or light coming from a nearby room.
Getting to sleep doesn’t have to be a struggle. Make sure you know what is keeping you from getting a good night’s rest and use these tips to find a way to make your space more comfortable. You should be drifting off to sleep in no time.