Not getting enough sleep can disrupt your day-to-day activities by significantly slowing down your production at work, memory issues, and other health concerns. Causes of insomnia could be extreme stress or an underlying health-related condition. At times, it could be as obvious as catching a cold when the weather’s transitioning. In such circumstances, inhaling eucalyptus for sleep helps you doze off calmly by clearing the nasal passage to prevent stuffy noses that disrupt breathing.
However, if you are not suffering from a viral infection and struggling to sleep at night for some unknown reason, the following tips will help you sleep better at night naturally with zero toss and turns:
Get Rid Of Distractions
The factors affecting your sleep are usually temperature, bedding, lighting, and noise. You need to alter the conditions in order to get a deep sleep. For instance:
- Adjust the room thermostat according to your body’s temperature.
- If you can’t sleep on a super soft mattress, getting a stiff mattress can help. Also, keep in mind that the mattress should be breathable to ensure it keeps you cool and sweat-free.
- Use dark blinds to prevent light from penetrating through windows or use a soft amber glow light if you require light to comfortably sleep at night.
- Get a white noise machine that allows you to adjust the volume with a variety of sound and music options. It will help you cancel out the noisy background with calming sound effects.
Watch Your Diet
You should not go to bed starving or stuffed. You should avoid eating right before going to bed as this will only cause you discomfort. Eating way before your bedtime can help you quickly digest food and sleep calmly. Cutting down on caffeine such as tea, energy drinks, and coffee can help you fall asleep quicker at night. You should instead go for foods that help you sleep like a calming chamomile tea, walnuts, kiwi, almonds, or warm milk.
Suggested Read: Things to Hate About Sleep Loss
Work Out Consistently
Working out can help your body reduce the tension in muscles that may be a hurdle in your night sleep. You can go for any favorite activity of yours that helps you move muscles in a fun way such as swimming, jogging, walking, dancing, etc. Just make sure that you don’t perform these activities right before bed as it may keep you up.
Regulate Your Body’s Sleep-Wake Cycle
You have to train your body to sleep and wake at a certain time by sticking to your sleep schedule. According to research, getting seven to eight hours of sleep is enough for an adult. Let’s say, if you go to bed at 11 pm, set up an alarm for 7 am. By practicing the same routine over and over again, it will train your body’s sleep-wake cycle to help sleep on time.
Avoid Never-Ending Naps
Getting back home from a stressful day at work will urge you to take a “power nap”. Unfortunately that “power nap” converts into three to four hours of sleep. However, at nighttime, you will find it extremely hard to sleep on time which will cause you to under-perform on the next working day. Therefore, limiting your naps to a maximum of thirty minutes can help you stay active and sleep on schedule.