How to Get a Better Sleep
When you were a kid, you may have been familiar with the Sandman — a popular mythical character who visits children during bedtime and brings them good dreams by sprinkling magical sand on their eyes as they sleep.
Now as an adult, with all the stress and distractions involved in your daily routine, you may have had fewer visits from this Western folklore legend. If you have problems dozing off, here are some techniques you can employ:
Avoid drinks with caffeine.
Since caffeine can stay in your body for up to six hours, you should be cautious of stimulant intake. Timing is everything. Stop drinking coffee by at least 2 or 3 o’clock in the afternoon.
The common mistake is to assume that coffee is the only drink that contains caffeine. You should also stay away from tea, soda and energy drinks that contain this stimulant. Some desserts may also contain caffeine, such as chocolate cakes and ice cream, so it’s better to skip them too if you want to get quality sleep.
Don’t drink and/or smoke to lull yourself to sleep.
People usually assume that alcoholic drinks can help you get the kind of sleep that you want, but be careful since they may cause frequent sleep disturbances. You may sleep faster, but alcohol may also trigger your body to wake up every now and then.
Meanwhile, nicotine withdrawals will most likely happen while you are in bed, so smoking may prevent you from falling into the deeper, more important stages of sleep.
Say no to heartburn.
To maintain the proper energy level for the day ahead and to get the quality sleep that you want, you should eat well-balanced meals. Do not eat heavy in the late evenings to avoid getting heartburn. Some foods and drinks may cause heartburn and can lead to discomfort especially while you are sleeping. Stay away from spicy and oily foods and forget about cookies and midnight snacks altogether.
Exercise at the right time.
While exercising regularly can pay great dividends in your overall health, you should avoid strenuous exercise in the early evening since it can affect your body’s ability to fall asleep. Working out raises your body temperature and it will be difficult for you to sleep with this condition.
Try to do some iron pumping or running at least six hours before going to bed. This will allow your body enough time to cool down. Keep exercising though since it’ll help you get better sleep. Just adjust your workout time or try to lower the intensity of your workout.
Reorganize your sleeping habits.
You must be able to keep a regular sleeping schedule since it is vital for your body to have a consistent wake-up time. To do this, you should avoid having naps during the day or if it is necessary, you should sleep no longer than 30 minutes to get quality sleep at night.
Your bedroom should also offer a relaxing atmosphere. Make sure you have comfy pillows and mattress. Also, if you can, do not place a television set inside your room since watching shows on the boob tube can cause unnecessary stress. Relax after watching TV. You may want to listen to soothing music or read a chapter of your favorite novel before sleeping to rest your mind.
Getting a better night’s sleep should not be a chore. Once you reorganize your daily routine and allow yourself to relax just in time for bed, you will be sleeping like a baby and having sweet dreams courtesy of the sandman.