Tips to Sleep Better At Night

Getting enough quality sleep is essential for both mental and physical health. Over time, consistently good sleep can strengthen your immune system, improve emotional resilience, improve memory and focus, increased energy, balanced appetite and metabolism, and reduced risk of chronic diseases.

The amount of sleep you need might be more or less than others, but experts recommend adults get seven to nine hours of sleep per night. However, sometimes we may facing difficulty to fall asleep such as insomnia.

Find out some simple things you can do to help you sleep better.

Have a Consistent Sleep Schedule

A regular sleep schedule helps the body to maintain a consistent internal clock. A consistent sleep schedule means going to bed and waking up around the same time daily, including weekends, to regulate your body’s internal clock.

Create the Right Sleep Environment

Your sleep environment should be dark, quiet and cool. Too much light or noise can make it hard to fall asleep or stay asleep. An eye mask or blackout curtains can eliminate unwanted light and earplugs can reduce distracting noises. A supportive mattress and comfortable pillows are essential to a good night sleep too.

Avoid Caffeine, Alcohol and Nicotine Before Sleep

Stimulants like caffeine, nicotine and alcohol are a common cause of sleep problems. Avoid consuming caffeine-containing beverages like coffee, tea, and energy drinks in the evening. The general advice is to avoid these stimulants at least 4-6 hours before bed. Try it and see if things improve.

Take Your Nap Wisely

Short nap during the day may reduce sleepiness. Keeping naps to about 20 minutes lessens fatigue and makes it less likely you’ll wake up from a nap feeling groggy. Try to avoid napping late in the afternoon, which can make it harder to fall asleep at bedtime.

Relax and Clear Your Mind

Practicing relaxation techniques before bed has been shown to improve sleep quality. These techniques include meditation, mindfulness, reading and listening to soft music. Avoid electronic devices at least an hour before bed, as mobiles, tablets and computers all throw out blue light that disrupt sleep which can interfere with your body’s production of melatonin, a sleep-inducing hormone.

Get the Right Nutrition

Foods that promote sleep are rich in tryptophan (turkey, eggs, nuts), melatonin (cherries, kiwis, walnuts, almonds, milk), and magnesium/potassium (banana, pumpkin seeds, oat). Try to avoid spicy, fatty and high sugar food before bed.

Reference

1. https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-fall-asleep-faster-and-sleep-better/
2. https://www.sleepfoundation.org/how-sleep-works/benefits-of-sleep
3. https://www.sleepfoundation.org/nutrition/food-and-drink-promote-good-nights-sleep
4. https://www.healthline.com/nutrition/17-tips-to-sleep-better

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