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How to Get Quality Sleep at Night
Many factors can affect sleep quality, from diet and stress, to lack of physical activities during the day, to worries about your job.
Dealing with the cause of a problem is usually the best to solve a problem.
When the factors are out of your control, however, the best thing you can do is to adopt healthy habits that help you sleep better at night.
Here are some you can start now to learn how to get quality sleep at night.
Stick to a Sleep Schedule
The average adult needs at least seven hours of sleep at night. Most don’t require any more than that.
Make sure to set your bedtime hours so that you can get enough sleep at night. Be consistent with your sleeping time as well.
Many people like to make up for lost sleep on workweeks during the weekend, but sleeping longer on Saturdays and Sundays cannot compensate for your lack of sleep from the rest of the week.
Stick to a consistent sleeping schedule the entire week.
Doing so will reinforce your body’s circadian rhythm and make your sleep quality so much better.
How to Get Quality Sleep at Night: Get Regular Exercise
Regular exercise is essential for healthy well-being. As it turns out, it’s also important to get good sleep at night.
If your body is too idle during the daytime, you may have a lot of pent-up energy at night that will keep you up late.
The US Centers for Disease Prevention and Control (CDC) recommend getting 20 to 30 minutes of moderate-intensity exercise every day.
There’s no need to go to the gym to get that.
You can integrate physical activities within your daily routine. For example, take the stairs instead of riding the elevator to your office or apartment.
Walk the last few blocks to work or home, or start commuting by bike every day.
Watch What You Eat and Drink
Consuming certain foods and beverages several hours before bedtime can make it difficult for you to sleep at night.
That said, stay away from stimulants, like nicotine, caffeine, and sugar, if you don’t want to have sleepless nights.
In addition, avoid going to be when you’re hungry or overstuffed. Both feelings may keep you up at night.
It’s best to eat dinner three to four hours, or before 7:00 p.m., before going to bed to give your body time to digest the food you consumed.
Avoid Taking Long Daytime Naps
Daytime naps can disrupt your evening sleep, especially when they go beyond 30 minutes.
It’s enough to nap for 20 to 30 minutes to get an energy boost during the day.
Any longer, and you’ll feel tired and sleepy when you’re forced to wake up.
Those who work nights, however, need to take long naps in the daytime to stay awake throughout the evening.
Stay away from these foods that sabotage your nighttime rest.
Create a Restful Bedroom Environment
Creating a conducive environment for sleeping is essential for better sleep at night.
When it’s time to sleep, turn off bright lights that may stimulate you and keep you awake. Also, avoid using devices that emit bright lights when you’re in bed.
Make sure your bedroom has the optimum temperature for sleeping, not too hot and not too cold.
Block any noise and light that may disrupt your sleep.
Finally, get comfortable beddings to help you sleep better.
Manage Stress and Anxiety
Stress and anxiety can keep you awake all night. Try to deal with all your pending tasks or worries during the day.
Make a list of everything that needs to be done and issues that need to be solved. Jot down some solutions, and make a schedule of when you’re going to do them.
Organizing your thoughts may help alleviate some of your worries.
You can also try breathing and meditation exercises to clear your mind and calm down. A warm bath or a good massage can also help release the tension you feel.
If your problem is not something that can be remedied by simple means, you may want to consider consulting a medical professional to find better treatment for your malady.
When Is It Time to See a Doctor?
Everyone has sleepless nights occasionally, but if you have persistent insomnia, it’s time to see a doctor.
You may have a sleeping disorder, like sleep apnea, that prevents you from getting a good night’s rest.
Patients with sleep apnea struggle to breathe normally when they sleep, so doctors usually recommend a CPAP machine to keep airways open.
Mental-health problems can also keep a person awake at night. If you’re suffering from one, know that you can ask help from professionals and get support from other people.
Admitting that you need help is the first step to mitigating your condition