So, let’s see what professionals say about the remedies that can let you sleep well and feel refreshed in the morning.
Go to bed at the same time every night
Even though this sounds irrelevant, the quality of your night’s sleep depends on the regime you have created. By going to bed and starting your morning at the same time every day, you make it easier for your body to know its “timing.” Be realistic when setting this time frame. The time should not be too early or too late at night.
Do not take naps
It is like eating dessert before the main course: you are slackening the appetite. When napping during the day, you give your body an illusion that it is all refreshed and ready to “soar to new heights” while in reality you only got a portion of really needed. So, don’t underestimate the role of taking short naps during the day in having a long and good sleep at night.
People that get more physical exercise are usually better sleepers. But you should also be very smart about this: no active training before sleep. Try to finish your exercise three hours before you go to bed.
Write a diary
The most common reason for not getting enough sleep at night is having too many thoughts in your head. To get rid of them, start writing a diary or at least a planner. Your diary is a place where you thoughts and feelings will go to let you sleep quietly through the night. Meanwhile, a planner is for all the facts and things you need to remember to do the following the day, week, year, etc. Keep it organized, and you are on your way to waking up feeling vigorous and refreshed instead of tired and crabby.
Say no to bad habits
It is scientifically proven that even though people tend to fall asleep after having too much alcohol, this is not a kind of sleep that will make you feel fresh in the morning. So, saying no to having alcohol in the evening might be something you should do to rest at night and feel alive afterward. The same applies to smoking. After you smoke a cigarette, your heart starts working like crazy. And this is not a state you should go to bed in. So, avoid smoking before bedtime.
Don’t watch TV before going to bed
Looking at a bright screen before going to bed, is likely to keep awake for a long time. Exposure to artificial light in a dark room (because I assume, you will watch your TV with lights off) is not a good idea. You will offend the eyes with too much light exposure. On top of that, movies and favorite TV series can trigger emotions, while you should go to bed relaxed and peaceful.
Don’t have too many drinks before sleeping
Even though we recommended having a cup of tea as a way to promote better sleep at night, too much liquid will make you use the bathroom in the middle of the sleep. Of course, you will wake up in the meantime and will find it hard to fall back asleep. So, be wise with the portions of your bedtime tea.
Stay away from sugary foods
Having sugary foods before bedtime will stimulate the work of your heart. It will pound like crazy, and you won’t get to fall asleep right on time. So, eating healthier sugar-free snacks might be the answer for you. Opt for vegetable chips or yogurt. Do not eat nuts or fatty products too.
Read a book
Yet, we highly recommend you being very careful when choosing your bedtime reading. If the plot of the book is too exciting, you are likely to experience a splash of emotions. Opt for something light and less engaging. Like a book of poetry, devotionals, and magazines.
Keep it warm
If you are a warm-requiring person, then you need to make sure that your room is comfortably warm for you. Get an additional blanket and put it on the side of your bed to grab when you get cold in the middle of the night or get a heater to keep you warm. Make sure you are comfortable and warm.
Keep it cool
On the contrary, if you are anything like me, you want your apartment to be always cool. So, an air conditioner or open windows will ensure that your sleep will be long, deep, and healthy.
Get a pet out of the room
Finally, this tip is my favorite: don’t let your pet to sleep with you. Unfortunately, even though you love your pet a lot, don’t let it sleep with you. You are more likely to get disrupted. So, it is better for you to set boundaries and let your favorite pet sleep in a different room instead.
As you see, these tips are easy but very effective. They will increase the quality of your sleep and prevent all the health conditions that come with the lack of proper sleep. So, save them as an answer to a question of how to get a good night’s sleep every night. Stay healthy!
READ ALSO: 7 surprising foods to avoid before you go to sleep