Good sleep is crucial to ensure that your body and mind work properly. It is as important as eating a balanced diet and exercising regularly. Sleep deprivation may also jeopardize your health and safety; therefore, you must prioritize and maintain your sleep regularly.
Sleeping patterns may differ in adults, but most individuals require 7 to 9 hours of sleep every night. Without enough sleep, your body cannot function effectively, and it will affect your work. You are also exposed to a higher risk of having a weaker heart and developing type 2 diabetes.
As our daily activity varies from one another, our ability to sleep is also different. For some people, being extra tired during the day helps them sleep easily at night. However, for others, they will end up tossing around on the bed all night.
Although you cannot control some factors that might disturb your sleep, there are habits that you can practice for better sleep quality. Here are some tips that can help you sleep naturally:
Create a Sleeping Schedule
It is common for most people to sleep at a different time every night. However, this is unhealthy in the long term as it will affect your body’s circadian rhythm; an internal process that governs the sleep-wake cycle and occurs every 24 hours. When you go to bed every night at the same time, it will help your body predict the best time to release melatonin, a hormone that will make you sleepy.
You can start by setting aside how many hours of sleep you need so you know the best time to sleep and wake up. In addition, try not to make your sleeping time during the weekdays and weekends too different. If you are consistent with your sleeping schedule for several weeks, you will find yourself waking up without any alarm.
Limit Irregular Naps
You might need a short power nap during the day or in between your work. As much as it can be helpful, it can also affect your sleep at night. When you have a specific sleeping schedule, your body knows when it should shut down. However, napping during the day will confuse your circadian rhythm and you will struggle to fall asleep at night.
If you find yourself needing a nap, try not to exceed 30 minutes and do not sleep too late during the day. The effect might vary from one person to another, so if you find that you can sleep easily at night even when you take a nap, you should not be concerned about this.
Optimize Bedroom Environment
Most people believe that an ideal environment is a key factor in ensuring a good sleep and it is often associated with dark and quiet surroundings. Moreover, external noise from traffic or exposure to light might make it more difficult for you to sleep.
To optimize your bedroom environment, you have to minimize any noise or light and ensure that your bedroom is clean. You can also opt for an air purifier in your room for fresher air. An air purifier helps remove any particles in the air and improves your sleep quality.
Change Eating Habits
You might not realize this but eating late in the evening can also affect your sleep quality. Your body needs around 2 to 3 hours to digest a meal, so it will impair your ability to sleep when you eat late. This is because, if you lay down right after eating, you might feel nausea. Not only that, but it will also slow down the digestive process.
Aside from that, avoid drinking any caffeinated and alcoholic beverages before sleeping, as both tend to disrupt your sleeping schedule at night. Caffeine will keep you awake, while alcohol will wake you up in the middle of the night.
Have a Relaxing Bath
Taking a relaxing bath before sleeping can wash all your stress down the drain and helps you to fall asleep easier. The body’s circadian rhythm will also depend on the body’s temperature. In addition, to boost your melatonin and have better sleep, you must lower your body temperature.
Having a water heater is helpful as you get to adjust the temperature however you like it. For instance, some people might find that a hot shower makes them sleepy. On the other hand, if you think it gets you energized, you might opt for a warm one instead.
To add, your bedtime shower should be within the time you are going to sleep. This is because a 6PM shower will not be as effective if you are going to sleep at around 11PM. Nevertheless, if you do not want to take a complete bath at night, you can also simply soak your feet in warm water to help you relax.
