You are not destined to toss and turn every night, creating a healthy sleep plan by incorporating the following healthy sleep tips into your daily life, will not only enable you to have a good nights sleep but will also make a big difference to your quality of life.
Before we can have a good night sleep we need to consider all the factors that interfere with us having a good nights sleep. These can be anything from work stress, family responsibilities, illness and unexpected changes to our circumstances.
We may not be able to control some of the things that interfere with our sleep patterns, we can adapt good healthy sleep habits that encourage a better restful nights sleep.
Top Tips To Get A Good Night Sleep
Ban Blue Light in the Bedroom – Ensure that TVs, computers and other blue light sources are turned off an hour before bedtime. Surprisingly, the short waves from the blue light can disrupt your sleep.
Avoid Naps – If you suffer from insomnia, naps will do more harm than good. Avoid naps eight hours before bedtime. If slumps hit after lunch, go for a walk instead, or take a glass of ice water.
Block The Clock – Avoid glancing at your clock during the night as it can interrupt your sleep. If you’re a clock watcher, place it in a drawer, or under your bed.
Try a Leg Pillow – Use a leg pillow if you experience mild pain that can disrupt the deep, restful phases of sleep. Try placing a pillow between your legs to better align your hips and reduce stress on your lower back.
Avoid Coffee After 12 – A cup of coffee in the morning can be good for the majority, but avoid it after midday as caffeine can alter your sleep pattern.
Keep Pets Off The Bed – It’s hard to fall asleep – and stay asleep – when your pet keeps moving around during the night. Learn from a vet how to train your pet to sleep comfortably in its own bed.
Put Your Neck in Neutral – Your pillow could be the reason you’re waking up tired with a stiff neck. Avoid pillows that are either too fat or too flat. Instead, use a pillow that will support your neck in a neutral position.
Reserve your Bed for Sleep – Reserve your bedroom for sleep, intimacy, and other restful activities, like pleasure reading and meditation. Banish the TV, computer, phone, and other diversions from that space.
Time Exercise Right – Regular exercise can enhance the quality of your sleep. Avoid strenuous workouts 3 to 4 hours before going to bed. Mind/body exercises before bed can be calming.
Seal Your Mattress – Sleep alterations can come from sneezing, sniffling, and itching of allergies due to an uncovered mattress. Keep off dust and other allergens by sealing your mattress and pillows.
Rethink Your Drink – Although alcohol can help you sleep, once its effects wear off, it can cause frequent awakenings at night and rob you of a restful sleep. Go for a relaxing chamomile tea in the evening instead.
Free Your Mind at Bedtime – Set aside time for winding down in the evenings an hour before hitting the pillow. Read a book, listen to soothing music, meditate, or take a warm shower. Put aside worries and get accustomed to a pre-sleep ritual every night.