You can face sleep problems at any stage of your life, but following a proper routine and changing lifestyle can help overcome sleep disorders. Keep reading to find the fifteen tips that can help you get 6-7 hours of fulfilling sleep.
Table of Contents
1. Optimize your bedroom for Fulfilling Sleep
Getting proper sleep is impossible unless you optimize your bedroom. Check your bed frame and mattress. If you have a mattress more than eight years old, buy a new one.
Ensure that there are no bed mites in your bed. Put bamboo sheets on your bed as they are hypoallergenic and help you sleep better. Renovate your bedroom if possible to enhance your sleeping experience.
2. Don’t use your phone in bed for Fulfilling Sleep
A common mistake that most people make is using their phones in bed. The blue rays coming out of your smartphone screen keep your mind awake and stop you from falling asleep. Research suggests that you stop using your phone an hour before heading to your bed.
Avoid using your laptop/smartphone at night to get good sleep. If you have to use your smart devices for some urgent task, use the blue light filter to block the harmful blue rays.
3. Avoid taking daytime naps
Taking a nap of more than 20 minutes in the day can disturb your night sleep. If you take several naps throughout the day, you will find it hard to sleep at night.
Take a power nap in the afternoon but not sleep for more than 20 minutes. Do some mild exercise to stay active instead of falling asleep on your work desk.
4. Don’t drink coffee at night
Coffee contains caffeine that keeps your mind active and stops you from falling asleep, which is why you should avoid drinking coffee at night. Replace your habit of drinking coffee with Chamomile tea as it can make you feel relaxed and enjoy your sleep.
5. Your eating habits
If you love sugary treats and eat processed foods throughout the day, it will also affect your sleeping cycle. Replace the sugary foods with fruits to get proper sleep at night.
Refrain yourself from eating heavy meals at night. Going to bed with a full stomach triggers nausea which can stop you from falling asleep. Eat some fruits instead of a full meal to enjoy your time in bed.
6. Focus on exercise
Proper exercise regulates metabolism and helps you enjoy good sleep. Exercise in the evening can help you relieve stress, which helps you fall asleep easily. Avoid heavy workouts before going to bed. Make sure you exercise in the morning to feel energetic throughout the day.
7. Stick to your schedule
Falling asleep at night and waking up fresh in the morning is linked to your lifestyle. The absence of a routine doesn’t help you maintain the circadian rhythms. Have a fixed schedule of going to bed and getting up in the morning. Follow the same schedule of getting sleep on weekends and avoid any activities that disturb your sleep.
8. Visit your doctor
It might be difficult for you to get good sleep even after making proper changes to your lifestyle. Contact your doctor if nothing is helping you to get proper sleep. Underlying health problems might cause irritation that can lead you to unfulfilling sleep. Follow the advice of your doctor for quick recovery.
9. Start meditating at night
Meditation can help you improve your sleep. Doing Yoga Nidra before going to bed helps you get in a good mood to help you fall asleep easily. The good thing about meditation is that it doesn’t have any side effects if you don’t meditate for hours.
10. Stay hydrated
Drinking 2 liters of water per day is important for good sleep. The hydration levels in the body are connected directly to healthy sleep. Not taking proper sleep can dehydrate you, and not drinking enough water can make it hard for you to fall asleep.
Stay hydrated throughout the day by keeping a bottle of fresh water with you. Avoid drinking water or other juices at night as you’ll have to visit the restroom at night, which will disturb your sleep.
11. Try aromatherapy
Aromatherapy is a proven way of improving your sleep. Research has revealed that the scent of natural oils can put your mind at ease, allowing you to get proper sleep in the nighttime. Natural oils like Lavender oil have relaxing properties that improve sleep quality without producing any side effects.
Some experts recommend ingesting natural oils for their sleep benefits. You can, however, inhale the natural oils using a diffuser. If you don’t want to buy a diffuser, you can also apply the oil to your skin.
12. Morning workout routine
Doing exercise is the best way to get up in the morning. Exercise helps you overcome drowsiness and makes you stay alert throughout the day. Research has also shown that people who exercise in the morning enjoy good sleep at night.
Start with light exercise in the morning if you don’t have a morning workout habit. It’s better to work out in the sunshine as it can help your body produce Vitamin D. However, if you often skip the morning workout, you can also join a gym near your home.
13. Remove drugs from your life for Fulfilling Sleep
Drug abuse is known to produce sleep problems. Intoxication disturbs your mental health and makes you feel stressed, disrupting your sleep cycle. Start with overcoming your drug addiction if you want to enjoy better sleep. Find a support group that helps you overcome your habit of drug abuse, so you can have a healthy life by taking control of your sleep.
14. Have a fixed routine on weekends
Most people make the mistake of disturbing their sleep on weekends. Remember that if you don’t follow the same sleeping routine on weekends, you will fail to enjoy quality sleep on workdays. Avoid any activities on weekends that disturb your sleep. Don’t ditch your morning routine on weekends to keep your circadian rhythms in check.
15. Check the temperature in your bedroom
The improper temperature in your bedroom can also stop you from falling asleep. Installing an AC in your bedroom can help you regulate the bedroom temperature. Keep your bedroom ventilated as it not only maintains proper temperature but also maintains the quality of air in your bedroom
