It’s nearly time for you to clock out of work and you’re counting down the seconds before you can burst through that door to go home. It’s been a long eight-hour day and you’ve been dying to go home and curl up underneath that warm bed of yours. But, it can sometimes be a challenge to wind down and relax after a hectic day. Your mind knows the day is over, but your body doesn’t. Then, you finally get to fall asleep, after an hour or two of tossing and turning in your bed. Now you might want to consider trying out some methods to help you get the best night’s sleep. Here are 6 tips that can help you sleep easier.
1.Set a Routine
According to sleep specialists, enabling your body to get used to a nightly routine can help you with your sleeping habits in the long run. When humans stick to a routine, they are more capable of being productive and their bodies will function even better. Therefore, when you sleep and wake up at a specific time, your body will adapt to a sense of structure and stability that will allow your brain to receive the appropriate amount of rest that it needs.
Another sleep tip for anyone with anxiety is to make up your own rituals or habits before going to bed. Once you get home from work or even after your daily commute, your body would still stay awake and energized. Having a bit of time for your body to calm down can help you get a better night’s sleep. Based on research, you would need an hour to calm down before going to sleep, and what you can do on this hour depends on your preference. In fact, you can do anything you believe will help you go to bed. Some people would do calming exercises like yoga or meditation, while others would drink chamomile tea, listen to calming music, or read books. You can do anything you please, as long as it doesn’t involve staring at a bright screen or doing some late night admin work.
It’s already a given that smoking has some several consequences to anyone’s health, and it can negatively affect your sleeping habits. If you’re smoking to relieve stress, then you’re really not helping yourself. There are plenty of other ways to help reduce your stress, and one of them is by getting enough sleep. When you are puffing smoke, you’re getting your body hyped up. That nicotine buzz can create problems for you especially when you are about to go to sleep. According to experts, smokers are 4 times more likely to feel restless after a night’s sleep than those who are non-smokers. Smoking intensifies sleep apnea and other breathing disorders, which can cause you to lose that good night’s sleep. Nonetheless, quitting could keep you awake too, but this effect will only last about 3 nights, based on a study done by Dr. Lisa Shives, a sleep expert and founder of Northshore Sleep Medicine.
3.Decrease your Caffeine Intake
Caffeine can remain and affect your body for at least 8 hours after consuming it. Therefore, you should take note of your caffeine intake throughout the day. To have an effective night’s sleep, you need to cut your caffeine intake after 2 PM, which means that you need to cut down on your coffee, tea, and soda. You can always try and eliminate the caffeine from your body by drinking a lot of water before your bedtime.
4.Sleep with a Cool Room Temperature
When you sleep in a cool room temperature you can actually help your body be more at ease. You just have to make sure that your body is at a comfortable and cool environment so that your temperature can drop. A drop in body temperature enables your body to produce melatonin, which is a hormone that can help you go to bed. Your room’s temperature should be set between 18°C and 24°C.
Also, you might want to consider taking a hot bath or shower before going to sleep. This trick can help your body slowly cool down once it feels the cool air from your room. Be sure that your body won’t feel too hot or too cold.
In addition, menopause can also be a factor that could prohibit anyone from getting a good night’s sleep. If you are one of these people, then you can totally benefit from lowering your room temperature. According to statistics, over 75% of women in menopause experience hot flashes, and just over 20% of them suffer from night sweats or hot flashes that can prohibit them from getting enough sleep. So, it’s time to invest in a good fan or air conditioner, and let your body cool down.
5.Put on Some Sound
If you’re used to sleeping with some type of noise or music in the background you should probably carry on. Some people feel relaxed and at peace whenever they hear soft music or white noise, so why not give it a try. If you love listening to the sounds of waves crashing or rain trickling down, then you should consider purchasing a sound machine to help you out. By getting a sound machine, you will not only help yourself sleep better, but also mute those annoying barks outside or the sound of car engines late at night.
6.Switch the Lights Off
It’s probably tempting for anyone nowadays to browse through facebook or to check on emails before going to bed, but every time you stare at a screen, the more it can negatively affect your ability to fall asleep faster. As long as your eyes are exposed to any kind of bright lighting, it can definitely keep you awake. Any kind of light, even ones coming from outside your bedroom window can affect your hypothalamus (that part of your brain that allows you to sleep). When light triggers your brain, it delays melatonin (the hormone that helps you sleep) production. Hence, you should avoid using any electronic devices that can keep you up all night.
In conclusion, it can be difficult for anybody to wind down after a busy day at work, and nobody likes to toss and turn on their beds for hours before going to sleep. So, you should take control and make up your own routine to help you get that good night’s sleep. Once, you’ve done that not only will it help you become more productive at work, but it can also help you become a happier and stress-free person.