Are you experiencing difficulty sleeping at night? There are a number of tips that can help you get a good night's sleep, so consider the following advice if you want to wake up refreshed and well-rested each and every morning!
Avoid Caffeine
Avoid caffeine drinks for the 4 to 6 hours leading up to bedtime. Remember that caffeine isn't just present in coffee; it's also found in soda, energy drinks, tea and even in foods such as chocolate, ice cream, and even in some varieties of instant oatmeal and sunflower seeds!
Avoid Light Sources Near Bedtime.
It's important to avoid using the bedroom for stimulating activities such as watching television, reading from tablets and e-readers, and using the computer. These activities, along with exposure to bright lights, can skew your sleep cycle because the light suppresses the production of melatonin, which causes you to feel sleepy.
Keep Your Bed and Bedroom Comfortable
Invest in a high-quality set of bamboo sheets, which wick away moisture from your body, while also “breathing,” to prevent over-heating – a common cause for waking during the night.
Bamboo Sheets Can Help You Sleep Better.
Bamboo sheets are extremely soft and comfortable, which makes for a cozy sleeping environment. They feel smooth and cool in the summer and warm in the winter, making them a versatile bed sheet ideal for individuals who are dreaming of a great night's sleep!
A comfortable mattress is also essential. If you can't afford an entirely new mattress, consider investing in a nice mattress topper for added comfort.
White Noise
Some individuals are very sensitive to noises and sounds, which can disrupt your sleeping patterns and cause you to wake up, particularly when you're in the "lighter" sleep stages. This can be especially problematic for people who work at night and sleep during the day, when there is much more noise from traffic, people, pets and so forth. For these individuals, a white noise machine can be very beneficial, as it will mask the noises, resulting in a stable sound atmosphere that's more conducive to sleeping.
Don't want to invest in a white noise machine? A simple desk fan can provide sufficient white noise to mask potentially disruptive sounds and it will help you stay cool.
Light and Dark
Your body can have a difficult time cycling between waking and sleep if you're not getting adequate sunlight exposure during the day. So make it a point to get outside and in the sunshine during the daylight hours, open the blinds and consider using a light therapy box if you must work indoors for long periods.
Before going to bed, pull the shades and wear a sleep mask to ensure you remain in a dark atmosphere while you sleep. This will help to prevent early waking that can rob you of a precious hour or two of sleep in the early morning.
Avoid Food and Drink
It's important to avoid eating large meals before sleeping, as the body will expend a significant amount of energy during the digestion process and this can cause you to feel less rested when you awaken in the morning. Plus, digestion slows when you sleep and this can result in weight gain since your body will absorb more calories during the digestion process.
Avoid drinking too, as many people rouse from a deep sleep if they have to urinate in the middle of the night. Often, the sensation of needing to urinate is not enough to cause you to wake you fully, so you end up with a more shallow sleep that leaves you feeling less refreshed in the morning.
In addition, avoiding alcohol is important too. Alcohol can make you feel drowsy, but it will disrupt your sleep cycle, leaving you feeling less refreshed in the morning. You'll also wake up feeling dehydrated and even hungover – not a good way to start the day!
Establish a Routine
Establish a before-bed routine that will help you relax and unwind. This may involve drinking warm milk, a hot bath, meditating or simply cuddling with a loved one while you read.
Whatever routine you choose, it should be something that you find relaxing.
Combining these tips – cozy bamboo sheets, a dark, tech-free environment, white noise and so forth – will help you wake up feeling refreshed and ready to take on the world!