How is your sleep? Do you feel like you are getting enough restful sleep at night? It’s important to get the right amount of quality sleep in order to be rested and awake for the day.
It is not uncommon for people to have trouble sleeping. They may experience insomnia or sleep apnea, among other things.
A person can improve their chances of getting a good night’s rest by doing these 5 things:
1. Make sure you’re comfortable
Your comfort should be your number one priority. This means that whatever temperature, firmness, or noise level you prefer, take the time to find it and stick with it before bedtime. A lot of people experience a “sleep-set,” where their body becomes habituated to a particular temperature or level of comfort so much so that they cannot sleep unless the conditions are just right.
If you’re looking for a way to ensure comfort without having to set an alarm clock, consider investing in a white noise machine, which will be discussed later in this article. A consistent and relaxing tone of noise plays over your speakers and can help you to fall asleep faster and enjoy a deeper sleep.
2. Don’t eat before bed
If you’re reading this, chances are that at some point in your life, someone told you to stop eating before bed or risk not being able to sleep.
Here’s what happens a lot with people these days:
“It’s late at night. You’re in bed, your stomach is full of food you’ve eaten earlier at dinner. Your head is feeling heavy and your eyes are starting to feel droopy.”
The truth is, your body needs time to digest that meal before it can start producing melatonin so you can fall asleep. If you want a good night’s sleep, avoid eating anything for at least two hours before going to bed.
3. Make sure it’s dark
As cliché as it sounds, even a little light in the room, such as from a nightlight or alarm clock, disturbs sleep patterns. Also, if possible turn off the blinking lights on electronic devices, as this can cause sleep problems.
There are times when it’s not possible to turn off all lights in the room, and there are times when you feel like watching some late-night TV.
However, it is recommended that you avoid staring at screens or your phone half an hour before going to bed; this includes watching TV, checking your cell phone for messages (turn it on airplane mode), scrolling down social media feeds on your laptop, or reading e-books.
This is because the blue light that electronic devices emit tricks the brain into thinking it’s daytime.
4. Make sure to use a white noise machine
A white noise machine that covers up the sound of traffic or other outside disturbances helps you to fall asleep faster.
We all know that our world is moving fast. There’s not a moment to lose and the competition can be tough at times; we’re running after deadlines, targets, and goals every day.
It’s only natural that this pace would affect us when it comes to sleeping: we end up sleeping less or having trouble falling asleep because all of those 5 am alarms and 5 pm deadlines are on our minds.
There are many different types of white noise machines to choose from, including sound machines that mimic the sounds of nature or the ocean
A white noise machine can help you to get back on track, adjust your sleeping schedule, and feel more rested when you wake up in the morning. A consistent sound will play in your room while you sleep, helping to block out any other noises that may come into the space.
The best time to use a white noise machine is right before bedtime so it can lull you into a restful slumber
It’s often said that the best time to use a white noise machine is right before bedtime. To many, this notion seems like common sense. For those who are unfamiliar with what exactly a white noise machine does or how it can be used, let me break it down for you:
A white noise machine produces sound waves of all frequencies and volumes in order to mask other noises such as traffic, barking dogs, and snoring spouses (yes these things happen).
When one chooses the perfect setting on their device they will find themselves slipping into sleep much more quickly than usual because there is no background disturbance interfering with the process.
It’s not only great for falling asleep but also for improving your quality of sleep by helping you avoid waking up during periods of deep sleep.
5. Get to bed at the same time every night
Your body craves routine, so make it a habit to go to bed and wake up at the same time every day, including weekends. Lack of sleep can have serious consequences on our health, but it also affects other areas of our lives as well.
When we don’t get enough sleep, we are more likely to eat unhealthy foods or make bad decisions about how much money we spend on things that really don’t matter. This is why it’s important for us all to prioritize getting 8 hours of uninterrupted rest each night and avoid distractions before bedtime such as televisions or smartphones.
It may be difficult initially, but once your body adjusts to a more consistent sleep schedule, you will feel more energized and ready to take on the world each day.
Nighttime is the best time of day, especially when it comes to bedtime. When you go to sleep at night, you’re getting your body ready for the next day with rest and relaxation.
It’s important that we give ourselves an opportunity for deep sleep every night because deep sleep helps our bodies repair themselves after a long period of daytime activity. All too often though, many people struggle with insomnia or other sleeping difficulties like snoring or restless legs syndrome (RLS) which can make going to bed a complete nightmare.