You have been tossing and turning in bed as you stare at your alarm clock for the umpteenth time, hoping it is almost dawn break. However, the hours seem to stretch, and you can't help but wonder why falling and maintaining sleep is becoming an uphill task for you. If this has been a constant predicament in your sleep routine, look no further. The steps below will help you resume normalcy in your sleeping pattern, which you have been longing for so long to attain.
When you have a poor sleeping pattern, you will have trouble maintaining optimum productivity throughout the day. As a result, you may become cranky, with unpleasant temperaments which can also affect your relations with others. Thanks to the guide below, you will always look forward to a peaceful night.
Adopt a Consistent Sleeping Pattern
For the longest time, you have been slowly embracing a tendency of irregular sleeping hours. You may have a busy working schedule in some instances that you opt to sleep a paltry three hours of rest. On the other hand, you may also arrive home when you are exhausted and opt to have eight hours of sleep. When you adopt such a lifestyle, one thing is bound to happen. You guessed it right- the inability to have a sound sleep. In such instances, your body's circadian rhythm will interrupt your normal body function.
Consequently, you will have trouble when your body is unable to determine whether you should sleep or not. However, when you embrace a constant sleeping pattern, your body will have regular physical and mental habits, which will, in turn, regulate you when to sleep. When you need incredible results, thanks to constant sleeping patterns, it is paramount to ensure you sleep and also get up at the same time daily.
Keep Lights at Bay
Sometimes, you may have trouble falling asleep if you have lights around your bedroom. In such scenarios, your body may assume it is daytime and will thus become problematic to sleep. Therefore, ensure you switch off the lights in your bedroom before going to bed to help you sleep better at night.
Additionally, another light aspect that can affect your sleeping pattern is the use of electronic devices such as your cell phone or even your laptop. When you use your phone before sleeping by texting or even going through your social media platforms, you are most likely to have low sleep quality.
Think about Your Bedding as Well
One of the most crucial features in creating a peaceful sleep environment is the bedding you use. It includes the mattress, pillows, sheets, and even the duvets and the covers as well. Your mattress should be firm but comfortable. Ideally, it should not be hard or too spongy, to offer whole-body support. For the best type, having some research on the expert-recommended mattress will come in handy. It will help you adopt high-quality mattresses and bedding while shelving the kind that will do more harm. Additionally, it is also advisable to instill high-quality standards of hygiene for your bedding.
Ideally, always ensure your bedding is clean and free from foul smells, which can disrupt your sleep.
Get Out of Bed
Sometimes, you may have trouble falling asleep even when you have implemented proper techniques. It is advisable to get out of bed in such a scenario until you feel sleep catching up. Ideally, you can read your favorite book or even listen to soft and soothing music that will calm you back to sleep.
Come to think of it: what are your eating habits? If you continuously take heavy meals a few hours before going to bed, you will find it hard to sleep quickly. Ideally, it would be ideal if you take light meals at least three hours before falling asleep to ensure your body properly digests the food. Thus, you will not remain active, hindering your body's ability to rest when it should.
Caffeine Is a No-Go Zone
Perhaps you love your mug of coffee too much. You may have a hard time skipping your coffee in most scenarios if you find it challenging to perform your routine tasks. However, while caffeine is a constant feature that you can have, the timing is paramount.
Therefore, it is advisable to limit your caffeine intake to a minimum of four hours before going to sleep. Caffeine stimulates an alert and active mental and physical state, which is the reverse of going to sleep.
Stress Is Dangerous
Sometimes, you may find yourself with anxiety attacks and bouts of depression. Stress leads to a myriad of physical and mental problems, and poor sleep is no exception. Additionally, you can implement relaxation techniques and mindfulness. Ideally, it will help you avoid depression triggers when you can stimulate your mind to focus on the positives.
Not to forget, adopting a workable routine in frequent exercises will significantly influence your tendency to fall asleep when you should. Plus, remember the numerous benefits you will draw when you sleep better at night. A night of better sleep also translates to a healthier, happier, and fantastic persona.