A good night’s sleep has a significant impact on your physical and mental health. Sleep helps your body and mind to rejuvenate after a tiresome day, and it prepares you to face the challenges of the next day. Unfortunately, many people toss and turn the entire night and fail to get their desired amount of rest. However, what many people don’t realise is that they are in control of their sleeping patterns. Therefore, if you want to sleep better, you need to look at some of your daily habits.
1. Eating Too Late
Food affects every aspect of our lives. Therefore, it should not surprise you that it influences the quality of your sleep. The food that you eat throughout the day and when you eat them will determine whether you will sleep the whole night or struggle to find quality sleep. For instance, drinking caffeine close to your bedtime will severely disrupt your sleeping pattern. To maintain a healthy sleeping routine, ensure you eat a decent-sized meal for dinner. That means you should go easy on the desert and try to choose healthy food options for your nightly meal. You should also eat your dinner early so that you will have three hours between your last meal of the day and bedtime. Sleeping on a full stomach can cause insomnia and heartburn, so to avoid these problems you should try to space out your meals.
2. Not Exercising Regularly
Exercising is not only good for your health but can also improve the quality of your sleep. People with a daily exercise routine tend to sleep better at night. This is because the workout speeds up your metabolism, stimulates the body, and gets rid of excessive energy. It will help you get adequate rest and be more alert during the day. Exercise is also known to reduce symptoms of insomnia and sleep apnea, which can both have a serious effect on your sleep. If you are experiencing sleep apnea, consult a doctor for sleep apnea treatment or sleep apnea therapy. There are also tools that can help you like cpap machines and sleep apnea oral appliances. To start enjoying the benefits of good quality sleep, you should try to develop an exercise routine. While rigorous workouts will help you to sleep better, lighter forms of exercise such as walking and jogging can also improve your sleep as well.
3. Drinking Alcohol at Night
After a stressful day, many people like to have a drink before going to bed. But while a nightcap can make you feel better and helps you fall asleep faster, it can also affect the quality of your sleep. Alcohol increases the production of adenosine, that can lead to drowsiness, which is why most people think they sleep well after they have consumed alcohol. However, when you sleep, the production of adenosine reduces, causing sleep interruptions. Alcohol also reduces the time spent on the restorative sleep each night, which means you will wake up feeling tired. Therefore, you should refrain from drinking anything alcoholic before you go to bed if you want to sleep better.
4. Allergies and Nasal Problems
Allergies and nasal problems affect many people and they can make it tough to get a good night’s rest. When you have an allergy that affects your nasal passage, you usually experience congestion, sneezing, and coughing amongst many other symptoms, and they make it very difficult to get to sleep. Therefore, if you want to improve your sleep, you should deal with your allergies and nasal problems. Luckily, there are medical solutions available to help you sleep better, such as the masks and CPAP machines from CPAP Direct to help you manage your breathing and sleep better each night.
5. Your Room Is Not Sleep-Ready
Your sleeping environment significantly influences the quality of your sleep. A peaceful room with no distractions helps your brain to understand that it is time to rest. Small changes, like switching off any lights around you and eliminating noise, can really help you sleep better. The temperature of the room that you are sleeping in is also very important. The ideal temperature for your room to get the best quality sleep is to keep it around 18.3°C. This can be adjusted a bit for personal preference, for example, if you like to sleep a bit colder than that, but this is the temperature you should try to keep your room at when sleeping. When you go to sleep at night, ensure that you have everything you need to sleep comfortably, including a firm mattress and pillows, and that your room is ready for sleep.
Changing bad sleeping habits improves not only your sleep but also your life. A good night’s rest will make you happier and healthier. The key is to figure out any problems that might be causing you to lose sleep before they seriously take hold, and then finding a solution to the problem before you go to bed at night. Making the necessary changes to your lifestyle to improve your sleep is extremely important, so it is worth evaluating any lifestyle factors that can affect your sleep before you try any medication or treatments.