Getting quality sleep can be a rather difficult issue for many of us. As a result, we may end up groggy and slow the next day, and sometimes we don’t even know why.
Bad patterns can vary from not being able to fall asleep, through waking up in every five minutes, to sleep too “awake”. Occasionally, there might be situations that stress you out, like an exam, or a presentation at work, but it is always better to face these challenges with a fully functioning brain.
Being groggy and having cloudy cognitive abilities are not the only effect that sleep deprivation causes. It impairs attention and alertness that improves the risk of accidents. It affects concentration and consolidating memories – which means that you won’t be able to remember what your learnt the previous day, which isn’t ideal for students. It can also result in depression and anxiety, which even boosts by the fact, that the lack of sleep ages your skin. There are serious long-term consequences as well, such as heart disease, obesity and diabetes.
So, how to sleep better? There isn’t one good way to help you, as we all are different. But certainly, there are good ways to help your brain switch off easier. Here are 5 tips that will surely result in better sleep hygiene.
Develop your rituals
When we were children, our parents led us through the same bedtime rituals every night: put us in the bath, read for us, and tucked us in. These rituals will help us, adults, as well. Find the most relaxing evening routines for yourself, drink a hot decaf tea, have a goodnight bath, or do light yoga. Try to avoid caffeine, alcohol, and intense sports activities.
Regular sleep and wake schedule.
Going to bed more or less the same time every day helps to set your internal clock. This way, even if sometimes you have to stay up later, or wake up earlier, getting back to the same schedule will be easier, and you can keep this pattern for a long period.
No clock gazing
You won’t benefit from staring at the clock and realize every five minutes that you are not asleep yet. You can develop a bad habit of always counting how much time you have left until the morning. It will keep your stressed out constantly. Put the bright blinking clock a bit further away from your bed, and try to not think about the time, and focus on relaxing.
Create proper sleep environment
A male clinic study found that the best environment for a good night sleep is a dark, quiet and a bit cool room. It’s worth investing in blinds, earplugs, and a good air conditioning. The better you feel physically, the better you slumber.
Get rid of electric devices
In our modern life, we probably have all kinds of gadget that keep us awake if left in the bedroom. There isn’t any need for a TV, a computer, or your smartphone in there. Quit checking your smartphone before bedtime, the news feed won’t help you falling asleep.
These 5 tips will help you establish a better environment for quality sleep. Just remember to start your rituals on time, around the same time every day, don’t stress our about the blinking lights of the clock, create your little undisturbed room that is free from any kind of electric devices, and have a long, quality and relaxing rest.