Sleep is as important as food and water for sustaining life. Quality sleep is essential to remaining in good health, your safety and longevity.
Scientists and doctors recommend adults sleep for a minimum of six hours up to a maximum of eight hours a night. There are several ways to help you consistently get a quality night’s sleep.
If you’re having issues with quality sleep following these methods will provide you with positive results.
Establish a Sleep Routine
Sleepedia advises starting and maintaining a consistent routine when going to sleep at night and waking up in the morning. It’s best to go to sleep between 9 to 10 and wake up by 5 or latest by 6.
Make sure you stick to this routine. Even though some people create schedules to go to bed around 11 pm, some find it difficult to get to sleep.
They spend their time in the bed for hours, anxiously waiting to get to sleep. If this describes you, you’ll have to consider what is keeps you away from sleep.
For example, if you find your mattress is uncomfortable and needs replacement, you’ll have to find an appropriate luxury mattress to improve your sleeping habits. A new mattress may be exactly what you need to follow your sleep schedule.
Don’t take Long Naps
Napping for long stretches isn’t a good habit. You’ll have difficulty falling asleep at night if you have a long nap during the day.
A good nap should be no more than 30 minutes. Set the alarm to make sure you keep your nap at 30 minutes.
This will assist you to make sure you don’t accidentally extend your naps, which can interfere with your sleep at night.
Limit the Caffeine and Nicotine Intake
It’s best to avoid caffeine and nicotine altogether. Consuming caffeine based beverages at night may interfere with getting drowsy at bedtime.
The same applies to cigarettes and other products which contains nicotine.
If you consume caffeine daily, limit your consumption to the morning and early afternoon. This is to minimize the possibility of caffeine affecting your ability to go to sleep at night.
Avoid Big Dinners
It’s not healthy to have a heavy meal at night. Eating a heavy meal will require extended use of your digestive system which may disturb your ability to get to sleep.
Instead, go for lighter fare like a salad made out of your favorite vegetables topped with a chicken breast or salmon. This kind of a diet can also provide you with amazing health benefits in the long run.
Avoid Drinking Alcohol Before Bedtime
Make sure you don’t drink alcoholic beverages just before hitting the bed. Although alcohol can help bring on sleep after a few hours it acts as a stimulant.
It’s okay to drink moderately just do it more than three hours of bedtime.
Limit Liquid Intake during Evening
This is one of the most common mistakes that people do. Drinking a lot of liquids during the evening will practically guarantee frequent visits to bathroom later.
Minimize the consumption of water or any other beverage at least two hours before you go to sleep. This will provide you with the opportunity to enjoy undisturbed sleep at night.
Have a Muscle Relaxation Session
It would be great if you could perform this every night before going to sleep. Start with your toes tightening, then relaxing your muscles. Gradually move up your entire body.
Finally, relax all of your muscles. Now that your completely relaxed enjoy a restful night of sleep.
Imagine a Peaceful Spot
Just imagine a beautiful and calm place that you would love to visit. This imagination will automatically put you into sleep without your knowledge.
It should be noted that this is a scientifically proven method to make people fall asleep. This is one of the lesser known sleeping habits among people.
But once you get to know about all the positive results delivered by this habit, you will come across the need to go ahead and try it.
Find a nice comforter you like
You may require a balance between warmth and cold to have a comfortable sleep at night. The best possible to way to maintain this balance is to use your favorite comforter.
Hug and cover yourself with your favorite comforter for a great sleep at night. It is true that you will have to spend a considerable amount of money to purchase a high quality comforter.
However, the benefits you get along with a good night’s sleep by the comforter is worth when compared to the amount you pay.
Keep the Noise Levels at a Minimum
Make sure where you sleep is not exposed to any external noises like traffic, industrial or construction noise. If that’s the case, use a pair of earplugs to avoid the disturbance.
