If you struggle to get to sleep in the evening, don’t worry; you’re not alone. This is a surprisingly common issue, but it’s one that can be corrected with positive lifestyle changes. Adopting healthy sleep habits requires long term commitment, and by adopting the tips outlined in the article, you’ll be one step closer to improving your quality of sleep. You might simply need to make a basic adjustment like introducing a Mediflow therapeutic pillow, and though this is a great starting point, it’s important to delve a bit deeper.
Here are some simple steps to help you achieve a better night’s sleep, which can be the difference between being alert during the day and feeling stressed out.
Avoid Caffeine and Nicotine
These are renowned for interfering with your sleep, since they are both stimulants that can keep you awake. Though you probably won’t have to cut these out altogether, what’s important is to avoid consuming these four to six hours before bedtime. Though you might still get to sleep easily, caffeine and smoking can reduce the quality of sleep later in the night, so limit your consumption at all costs.
Create a Sleep-Inducing Environment
A quiet, cool, and dark environment goes a long way. Reduce the volume of outside noise with earplugs, and use heavy curtains or blinds to block out light. At a temperature of 60 to 75 degrees, in a well-ventilated room, you will enhance your sleep significantly, and remember to use a comfortable mattress and pillows, as previously mentioned. You might also want to remove televisions and computers from your bedroom, since these can encourage wakefulness.
Go to Sleep When You’re Tired
If you go to sleep before your body is ready to, this can cause frustration. If you go to bed and aren’t asleep within 20 minutes, get up and do something relaxing like listening to music or reading. Once you’re tired enough, try again to go to sleep, and the chances are you’ll have a better opportunity.
Don’t Watch the Clock
If you find yourself staring at the clock during the evening, this can increase stress and make it harder to get to sleep. Avoid watching the clock, and perhaps even turn your clock in the opposite direction so it’s facing away from you.
Exercise is a great way to promote restful sleep, especially when conducted hours before going to bed. By creating a regular exercise regime, you’ll fall asleep faster, and ultimately sleep better. If you’re considering engaging in a regular exercise routine, you can use supplements like Mesomorph pre-workout, which will give you the energy necessary to perform effective workouts. Exercise stimulates the body, and leads to the secretion of cortisol. This is fine during the day, but if you exercise just before going to sleep, you might struggle to go to sleep. For this reason, it’s best to workout at least three hours before bedtime.
By following these simple steps, with a view to making positive long term changes, you’ll be one step closer to getting the perfect night’s sleep.