If you are determined to improve your concentration, mood, mental and physical level, then ensure you have a restful sleep. Apart from lowering your productivity, lack of enough sleep makes your mind confused easily. Besides, studies show there is a connection between sleep loss and medical conditions like diabetes, hypertension, obesity, erectile dysfunction and heart disease.
The tossing and turning every night is known as insomnia, and affects millions of individuals globally, due to different stressing factors. Although insomnia might at some point require some medical attention, to a large extent you only need to change your habits and control all factors leading to interference with your sleep. Here are tactics to adopt and make your nights restful.
1. Adopt and stick to a sleep routine
Your natural sleep rhythm fades slowly if you sleep and wake up at different times, on different ways. Therefore, choose a suitable time to sleep every night, and wake up every morning, and stick to the routine, irrespective of the day.
2. Avoid foods and activities that interfere with sleep
Apart from paying attention to what you consume, do not stuff yourself at night, as the discomfort might make you awake. Besides, limit the number of drinks, to avoid waking up to make trips to the toilet. Avert the consumption of stimulants such as nicotine and caffeine, as for make you remain awake. Also, they lower the quality of your sleep, if you happen to sleep. Therefore, avoid their intake before hours to retire to bed.
In addition, you should avoid the consumption of alcohol before bedtime, and limit the amount to two drinks in a day for restful sleep. Although you might fall initially, alcohol disrupts your sleep later at night. Take mild meals, and avoid spicy and highly acidic foods, as they cause heartburn, which might interfere with your sleep. Besides, avoid exercising hours before bedtime, since activities stimulate your body making it active.
3. Let your bedroom be a sleeping zone only
When in your room, avoid phone calls, the use of computer and other activities. However, if you carry your smartphone and computer into your room ensure you turn them off during bedtime. Besides the light from their screens can make you stay awake, and you will find yourself chatting or sending texts with your friends or browsing through your social media accounts. All these are likely to hinder your sleep.
4. Adopt some relaxation techniques to soothe your mind and body
Ensure you select some activities daily, which will signal your mind and body it is time to sleep. Some of these might be reading books, listening to relaxing music, dimming the lights or switching them completely. Also, breathe slowly and deeply as you try to get some sleep.
5. Make your bedroom comfortable
Make your room to be sleep-friendly, by making it dark, quiet and cool. Also, make the chamber suit your needs, by utilizing devices such as a fan, earplugs, or even shades that make a room dark. Additionally, get safe and comfortable mattress, to avoid turning and tossing all night.
Finally, if you are sharing your bed, ensure it is spacious enough, and have a separate bedrooms for your children and pets.