A good night’s sleep is very important to our overall well-being. Sleep refreshes our body and prepares our mind for new challenges of a new day. But many times, life can become very stressful so that your thoughts and worries keep you awake at night. If you’re having problems falling asleep, these 7 tips can turn your sleepless nights into a better restful night’s sleep.
Why Is Sleep So Important?
Sleep relatively affects our physical and mental health. Without enough sleep, you may feel fatigued and run out of energy before the end of the day. It’s more difficult to stay focused and accomplish work tasks effectively. Sleep deprivation also disturbs our emotional balance and increases negative thinking. So you may be in an irritable state of mind which will affect your mental health and people around you.
When we sleep, our body and mind are recharged. Sleep allows our brain to reorganize information and improve its functions. It gives time to our body to repair any damaged cells at night, so we feel refreshed after waking up. Therefore, to achieve good health, we need to get enough sleep.
If you’re having trouble sleeping, follow these 7 effective tips and you will sleep better!
Tip 1: Reset your sleep schedule
To get a better night’s sleep, you should always go to bed and rise at the same time and try to stick to it as much as possible. This way your body and mind are prepared for a great night’s sleep. Once you’ve found a workable sleep schedule, you should try not to oversleep on weekends because it makes you lose your track.
Tip 2: Create a sleep-friendly environment
In order to get a good night’s sleep, you need to create a sleep-friendly bedroom by considering these main elements: light and noise. Our body responds to the exposure of light systematically which is called “the circadian rhythm”. With this sleep-wake cycle, our brain releases melatonin hormones when darkness falls preparing and relaxing our body for sleep. Therefore, when it’s bedtime, you should keep your bedroom as dark as possible and make sure there is no light that may disturb your sleep quality.
You should also turn off the notification on your gadgets to avoid buzzing at night. And if you can’t fall asleep without the TV on, we suggest you try listening to relaxing music instead.
Tip 3: Include physical activities in your day
Physical activities are a great way to unwind and improve sleep quality. However, it is suggested that some vigorous exercises like running, boxing, and swimming should be done 3 to 4 hours before going to sleep because these exercises will keep your body energized for a few hours and this could prevent you from falling asleep. You can still do some light exercises like yoga and tai chi before going to bed because these mind-to-body exercises will relax your body and help you fall asleep faster.