Finding it difficult to fall asleep at night can be detrimental effects on one’s health in many ways. If you experience insomnia and you’ve ruled out any underlying causes with a doctor, then your daily habits may be the real culprit.
Here are 4 simple things you can do to get better sleep.
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1. Make Your Environment Sleep-Friendly
While most people are not aware, the state of your environment correlates with the quality of sleep you get. Your room should be dark and quiet. Avoid the use of screen gadgets at least 30 minutes before going to bed.
If you live in a noisy environment, consider using an earplug or relaxing music to block out the noise.
2. Maintain A Regular Sleep Routine
A healthy adult should get at least seven hours of sleep per night. To maintain a consistent sleep schedule of this length, you should go to bed at the same time every day.
Even when you have more free time during weekends and weeknights, try to still stick to this sleep schedule. Maintaining a consistent sleep schedule regulates your body’s circadian rhythm.
If you find it hard to fall asleep, find something relaxing to do such as reading or listening to soothing music. Do this until fall asleep.
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3. Limit Naps During The Day
Daytime naps interrupt the body’s biological clock, which can interfere with sleep. To prevent this from happening, try to cut down on napping and nap for only 30 minutes if you must. It is never a good idea to nap late in the day.
As a general rule of thumb, avoid long or irregular napping and go for only short naps during the day.
3. Exercise
Regular exercise can improve sleep quality. However, exercises should be done in the mornings or evenings but never close to bedtime. This is because exercise stimulates the release of hormones that make you alert and active.
Sources:
Mayo Clinic
Healthline
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