Many of us get caught up in life with work and responsibilities and we barely have time left to sleep, and there are many other reasons as well. At this time, we either lack sleep or we oversleep. But there is a solution to getting better sleep. We give you some advice on how to get a good night’s sleep.
In order to have a night of healthy sleep, you have to help your body by making a better sleep routine. Try to get to bed early, wake up early around the same time for a few days and your body will get used to it and in time it will wake up by itself.
Make a multiple alarms
For those who are heavy sleepers and most of the time, they oversleep, you can use your smartphone to set up a few alarms so you can wake up. Setting up alarms also applies to light sleepers and the ones who have trouble falling asleep. Make an alarm to remind you to sleep and one for you to wake up. In that way, you will help your body to create a sleeping routine.
Avoid using tech devices before you sleep. Everyone wants to scroll Instagram before we go to bed or check a match results before we sleep. But it disrupts our sleep and rest and doesn’t allow your brain to rest. So try to avoid tech like TV, laptop, computers, tablets and especially, the smartphones when you are in bed, because, the bed is for resting, not for screens. Don’t lay in bed wide awake!
Relax before you sleep
Before you fall asleep, you should relax. We all know that at the end of the day when we get it the bed, we get overwhelmed with thoughts. Because of that, it is hard to fall asleep, but to prevent that we can try a relaxing technique. For example, drink a cup of camomile tea, take a hot bath or shower or just take a deep breath. Try and see what works for you, there are plenty of videos, books, and articles about relaxing techniques.
Normal sleeping time
Doctors and psychologists learned that the right amount of sleeping time is around eight to nine hours of sleep. Sleeping more than nine hours can cause oversleeping and it is very dangerous for your health. The body gets exhausted and you will feel like you haven’t slept at all and also it causes back pain and headaches. It is also dangerous for people who sleep less than eight hours, they have headaches and feel tiredness and weakness. Lack of sleep can cause insomnia, depression, sleep deprivation, hallucination, and many more dangerous mental illnesses. Same goes about oversleeping, mental illnesses like depression, sleep deprivation and it can even cause a heart attack and the worst, death.
Some of us think that napping is good in the afternoon, but unfortunately, it is bad. It disrupts your sleeping patterns and it will be difficult for you to fall asleep during the night. The body best rests during the night, but if it’s really necessary, try napping for a half an hour. Make sure the gap between the napping and sleeping is bigger than four hours.
Dim the lights
For you to get a good night’s sleep, make sure you dim or turn off the lights in your room, because lights stimulate the eyes, and it is harder for you to fell asleep. Give your eyes a good rest, in a quiet and dark place.
Avoid caffeine, cigarettes and alchohol
These substances have a really unhealthy impact on our body and mental health. We all love coffee, but we should be careful not to consume a lot because it forces out brains to stay awake but for only a short period of time, and because of that, it tires our brains. The alcohol may make us sleep quickly, but it can disrupt our sleeping cycle, leading to poor sleep quality. Cigarettes have also a very bad impact on our sleep and physical health.
Ask for help
If you still feel tired, anxious, and restless and when you wake up you don’t feel refreshed or having big trouble falling asleep. If all of that affects your ability to think and have mood swings, it is time to go to the doctor. The doctor will run tests, check-ups and will give you proper medication, and will keep you healthy.