- Stay Active (Exercise)
Most people that lead an active lifestyle or are always on their feet engaged in something hardly suffer from sleep-related issues. This is because physical activity triggers an increased release of melatonin when we take a break or rest, allowing us to doze off. According to a study published in the Sleep Journal, postmenopausal women who exercise at least 3-4 hours a week sleep better than those who don’t. That said, taking on even the lightest exercises, such as walking, dancing, or even taking the stairs, can help improve your sleep patterns and quality.
- Only Use the Bedroom for Sex and Sleep
The bedroom should be your safe ‘haven’ and where you can retreat to calm your thoughts. It thus should be used for work or entertainment. It would therefore be advisable to reserve your bedroom for intimate moments with your partner and sleep. Don’t be tempted to bring work in the bedroom – doing so could disrupt the stimulus.
- Make Your Bedroom as Comfortable as Possible
Nothing ruins the possibility of a good night’s sleep than an uncomfortable bed and bedroom. While your bedroom needs to be neat and well organized, you need to make an effort to invest in a comfortable bed, mattress, and sheets. This updated Sealy mattress comparison will help you to find the ideal mattress. A bedroom environment should promote tranquility and peace for a good night’s sleep. According to experts, the ideal bedroom environment should be dark, quiet, and cool for optimal sleep.
- Create a Sleep Ritual
Remember the days when your mom would read you a bedtime in bed? This routine made it easier for you to fall asleep and sleep well through the night. Adults too can take advantage of a bedtime routine as well. Start a ritual to help the body slow down and prepare for sleep. This can be as simple as taking a warm bath, drinking warm milk, or listening to calming music before jumping to bed.
- Do Go to Bed Famished nor Too Full
Going to bed with an empty stomach will only make falling or staying asleep next to impossible. Eating too much will have an almost similar effect too. Experts recommend having just enough or eating your supper 3 hours before bedtime. This will allow for the food to be digested, preventing the risk of heartburn or constipation.
- Go Slow on Caffeine and Alcohol
If you have to snack before going to bed, then wine, coffee, or chocolate shouldn’t be on the list. Anything containing caffeine could disrupt sleep and should be avoided 5 hours before bedtime. Alcohol, too, will make sleep almost impossible.
- Learn to Manage Stress
Stress is the one thing that can make anyone’s life miserable if left unchecked. Nevertheless, learning to keep stress in line puts you in control and makes it easier to get things moving. Managing stress will also make it easier to sleep well at night. You can also take on simple de-stressing exercises, such as deep breathing and yoga, if you cannot stay calm.