Do you experience insomnia at night. Work stress, family responsibilities, illness, etc. are all factors that can affect a restful night's sleep. That's why quality sleep is hard to have.
You may not be able to control the factors that interfere with your sleep, but you can develop habits that improve it. Start with these simple tips below.
1. Maintain regular sleep
Set a proper amount of time for sleep. The recommended amount of sleep for a healthy adult is at least 7 hours. Most people do not need more than 8 hours of sleep to be well rested.
Go to bed and wake up regularly every day (including weekends). If you maintain this routine, you will be able to strengthen your body's sleep, which is what we call the "Wakefulness Cycle".
If you don't fall asleep within about 20 minutes of lying in bed, please leave the bedroom and do something relaxing, such as reading or listening to soothing music, and go back to sleep when you are tired. As mentioned above, it is important to keep a regular sleep schedule, so you still need to keep your bedtime and wake up time.
2. Take care of your diet
Do not go to sleep when you are too hungry or too full. In particular, avoid eating a large meal within a few hours before bedtime. Discomfort may keep you awake.
Also be aware out for nicotine, caffeine and alcohol. The stimulating effects of nicotine and caffeine take several hours to disappear and that may interfere with your sleep. Although alcohol may make you feel sleepy at first, it may interfere with sleeping late at night.
3. Create a peaceful environment
Keep the room cool, dark and quiet. Night lighting may make it more difficult to fall asleep, so avoid watching a glowing screen for a long time before bedtime. Dark curtains, ear plugs, fans or other devices can be used to create a comfortable environment that suits your needs.
Taking some calming activities before bed (such as bathing or relaxation tips) may also improve sleep.
4. Limit the time of daytime naps
Long daytime naps can interfere with nighttime sleep. Don’t take a daytime nap too late and don‘t exceed one hour.
However, if you work at night, you may need to nap before work and daytime naps to get enough sleep for the day.
5. Add physical activity to your daily life
Regular physical activity can promote better sleep. However, you should avoid being too active before bedtime.
Spending some time outdoors each day will also help with sleep.
6. Eliminate worries
Make an effort to resolve your concerns and worries before bedtime. Write down what's on your mind and save it for tomorrow.
It may be helpful to set up stress management. Starting with the basics, such as getting organized, setting priorities and delegating tasks, the measures mentioned will help you eliminate anxiety. Meditation can also relieve anxiety.
- Winkelman JW. Overview of the treatment of insomnia in adults. https://www.uptodate.com/contents/search. Accessed April 11, 2022.
- Sleep deprivation and deficiency: Healthy sleep habits. National Heart, Lung, and Blood Institute. https://www.nhlbi.nih.gov/health/sleep-deprivation/healthy-sleep-habits. Accessed April 11, 2022.
- Healthy sleep habits. American Academy of Sleep Medicine. https://sleepeducation.org/healthy-sleep/healthy-sleep-habits/. Accessed April 11, 2022.
- Anxiety disorders. National Institute of Mental Health. https://www.nimh.nih.gov/health/topics/anxiety-disorders#part_2220. Accessed April 11, 2022.