If you’re sleeping at a fixed time, you don’t require an alarm timer to get up, and you feel relaxed, then you are getting enough sleep.
If you are always having trouble falling or staying asleep, you aren’t alone. Three in five adults are not getting adequate sleep daily, sleeping for four or fewer hours a day.
Sleeping less than seven hours each night is correlated with a tremendous chance of developing lifelong conditions, such as depression, diabetes, high blood pressure, stroke, obesity, poor concentration, and heart disease.
We all know how valuable sleep is for our overall wellbeing, yet surprisingly few of us get enough sleep.
If you are experiencing sleeplessness, there are a few simple steps that you can take to fix this problem, such as:
1. Have a warm bath before going to bed
A bath before you go to bed will help you enjoy a good night’s sleep.
If it is possible for you, you can use some essential oils such as lavender oil to the warm bath. This is a vital way to sleep correctly.
2. Avoid TV, Smart Phone, Laptop in Bed
Watching the news, chatting on social media, and reading your emails merely before bedtimes will lead to a sleepless night. If you have all this habit, you can’t sleep because you will usually feel tired.
Also, these habits expose your eyes to light, which hinders the production of melatonin which will have significant impacts on your sleep.
It is advised to turn off all electronic devices about one or two hours before going to bed.
3. Decrease or eliminate your intake of caffeine
Avoid stimulants or alcohol several hours before your bedtime; that’s because they cause physiological arousal. Even when consumed in the evening, these can affect sleep.
Besides, eliminate caffeine and alcohol, particularly before bedtime will stop you from frequently getting up to urinate at night.
4. Have a bedtime routine
If you want to have a night of perfect sleep, you need to know how to better your bedtime routine. Try sleeping early every night so that you can get enough sleep.
Try to go to bed at a particular time and wake up at the same time daily. By sticking to the same sleeping and wake up time, your body will begin to adapt to a new routine.
5. Be activity during the day
The extra activity you perform during the day, the more your body will be able to relax and restore at night.
Also, exercising can help you enjoy regular sleep. However, this depends on when you exercise. Avoid exercising late in the night.
6. Limit your naps
Daytime napping can affect nighttime sleep, so it’s usually not recommended. But, If you choose to nap during the day, limit your nap to 45 minutes.
7. Don’t eat right before bed
Eat your last night meal several hours before bedtime. That’s because digestion can upset your sleep. But if you decide to eat something before sleep. Eat a banana; banana contains tryptophan, a sleep hormone that can improve your sleep when eating before going to bed.