Continuous sleep deprivation can take a toll on both your health and wellbeing, emotionally and physically. In this read, we are going to give you a few tips that should help you sleep better again.
1. Create a Sleep Routine
Routine is usually considered to be the guardian of good sleep. So, establish a regular sleeping schedule and aim to hit the hay and wake up at the same time every day. You might be tempted to sleep in during the weekends, but this is something you want to avoid if you don't want to have a hard time waking up on Monday morning. Ensure that your bedroom is sleep friendly, read plenty of mattress reviews before investing in one that is perfect for you. Popular mattresses at Costco will provide you with the support you need for a great night’s sleep.
2. Eat Well and Workout
According to research, being active and exercising on a regular basis can help you sleep better by alleviating any anxiety and worries you might have. Work out on a regular basis but avoid doing it before going to sleep. That's because it will only make you feel energized, which makes it harder to fall asleep.
It's also advisable to maintain a healthy diet. Avoid taking heavy meals close to sleeping hours as it can lead to indigestion, further affecting the quality of your sleep. Drink adequate water during the day and stick to light meals in the evening.
3. Limit Your News Intake
Information and disappointing news like COVID-19 can be overwhelming and stressful, which leads to increased anxiety levels. Anxiety is a major cause of insomnia and sleep deprivation. So, to avoid having trouble sleeping, limit your news intake or using social media a few hours before going to bed. Instead, get updated on such news in the morning.
4. Go Outside
Exposing yourself to natural light and taking a walk plays a vital role in keeping your circadian rhythm in check. This is a system that keeps your biological clock in check, following a 24-hour cycle.
Being exposed to both light and darkness helps regulate the sleep hormone known as melatonin. This helps keep your sleeping cycle in check. Going outside during daylight is particularly important during this season when daylight hours are shorter.
5. Limit Your Caffeine and Alcohol Intake
You'll also want to avoid caffeinated drinks like energy drinks, tea, and coffee from the afternoon onwards. Caffeine keeps your mind stimulated, which is a good thing in the morning but can be detrimental in the evening.
Also, while it's tempting to drink more alcohol, especially in the evening, it can affect the quality of your sleep. Alcohol may help you sleep faster, but it only disrupts your sleep later in the night and affects your sleep cycle.
6. Be Careful with Naps
If you are feeling fatigued after a hard time sleeping at night, you might be tempted to take a nap during the day. While a power nap can help revitalize your body in the afternoon, taking a long nap or multiple naps can have an impact on your sleep quality at night, leading to a perpetual cycle.
7. Steer Away from Recreational Drugs
You'll also want to avoid recreational drugs like ecstasy, amphetamines, cocaine, etc., as they are all stimulants, which will take a toll on your sleep quality. Also, they can lead to a wide array of health issues including anxiety and depression.