Naps can severely affect your ability to not only fall asleep once you go to bed for the night but can also affect your ability to remain asleep. Push through the tiredness, your body will thank you each night as you doze off. If you begin to feel tired in the middle of the day, a quick brisk walk and a glass of cold water, because tiredness during the day, could also linked to dehydration.
2. Eat Light at Night
Eating heavy foods late at night will certainly affect your night sleep. Your body needs time to digest, and that time is not whilst you’re trying to sleep. If you feel hungry, but you know if getting a bit late, try a lighter snack, cereal with milk or a slice of toast.
A fan or air conditioner is a great option for this, and now you could also download apps with white noise to help you drift off. White noise creates a masking effect, blocking out sudden changes that interrupt light sleepers or people trying to sleep.
A dog or a cat in your bed with you, however nice it may be, will interrupt your night’s sleep. Our pets are not on sleep schedules and will continuously move throughout the night. You have a schedule, they do not. Your pet is happy to sleep during the day awaiting your return.
Many of us have multiple devices in our homes and it is so convenient to take our phone or tablet to bed with us. The “Blue Light” from your screen will stimulate your brain and make falling asleep difficult. Give yourself a least one hour without any screen time before heading to bed and falling asleep will be much easier. Perhaps setting a nightly alarm, letting you know screen time is done for the day.
Alcohol may make you feel tired and want to go to bed. However, alcohol will wake you up continuously throughout the night giving you a very tired and sluggish the next day. Warm milk or caffeine free tee is a much better choice. You will need at least one hour to process the alcohol in the system before heading to bed and that is per unit, keeping in mind, 1 unit is one drink, whether it be beer, wine or spirit.
In today’s world, people are busier than ever before. It is very important to unwind, put aside difficult decisions, thoughts about work, relationships and life’s general day to day issues. There are a few relaxation techniques to help relax your mind and send you off into a deep sleep, read a calming book, meditate, listen to quiet music or take a warm bath.
8. Routine is Key
Setting yourself a routine of going to bed and waking up roughly the same time each day will train your body and mind, this habit will soon let you know when it’s time for bed and make falling asleep and staying asleep much easier.
Regular exercise most certainly helps you sleep, but in order to fall asleep when you go to bed, timing is key. After a good workout, you will generally feel a good burst of energy, which will keep you awake. Give yourself at least 3 – 4 after working out before heading to bed.
10. Caffeine can hide anywhere
Coffee in the morning is regular routine for most. But it is important to set a time early in the day and begin to avoid caffeine in foods and drinks. Caffeine can be found in a variety of food and drink, such as chocolate, tea and even some ice creams. Take the time to look at the ingredients, your body will thank you in the morning.
11. Protect your Mattress
Over time your mattress can fill with mold, skin cells and sweat. This can cause sniffles and itchiness, which of course leads to a lousy night's sleep. One of the best means to protect again this is a mattress protector. Air-tight, plastic, dust-proof covers work best.
12. Neck Support
Do you ever blame your pillow when you wake up with a stiff neck? Your pillow needs to be the perfect size in order to fit the curvature of your neck, too high or too low, will cause strain on your neck, creating a restless night’s sleep and a stiff aching neck.