It is a known fact that every person should sleep at least 8 hours per night. We will now look at a couple of tips by Dr. Walker on how you can get better quality sleep.
1. Have a sleep schedule and stick to it
The majority of people have issues sleeping if they have a sleep schedule that is always changing. So, you should set a particular sleep and wake up time and stick to it every day.
2. Avoid exercising in the late evening or night
Even though exercising in general is great for sleep, it is definitely not recommended that you exercise 2 -3 hours before its time to go to bed since it can over stimulate your brain.
3. Don’t consume nicotine or caffeine
Nicotine and caffeine are very common stimulants and they will negatively affect your ability to sleep at night. Also, if you have nicotine withdrawal, this will negatively affect your sleep since it will likely wake you up too early.
4. Don’t drink alcohol before sleep time
Many people enjoy a nightcap before bed, however, don’t drink too much. This will cause you to get poor quality sleep.
5. Don’t eat or drink heavy meals in the late night
By drinking too many liquids in the night, your body will naturally wake you up throughout the night to pee. Also, by eating late, you’ll likely have digestive problems that will wake you up.
6. Don’t take medications that hamper your sleep
Unfortunately, there are lots of medications that can cause sleep issues. So, be sure to talk to your doctor and make adjustments if possible.
7. Avoid sleeping after 3pm
Even though napping can be quite nice during the day, you should avoid napping for too long or late in the day. If you do, then you’ll likely have problems sleeping at night.
8. Set time to relax before going to bed
Going to bed right after you’ve been very busy is quite difficult. As a result, you should always make sure you have some time to yourself so you can relax and wind down before sleeping.
9. Take a hot shower or hot bath
By taking a hot shower before bed, it can help to relax you and make you sleep. Also, the drop in temperature when you finish your bath can make you feel sleepier and help you fall asleep faster.
10. Make sure your bedroom is cool, dark and free from electronic devices and gadgets
The light from your smartphone and other devices will make you stay up, even if its bedtime. So, be sure to remove all devices from your bedroom at night and also ensure your bedroom is dark and cool at approximately 67 degrees. Your mattress should be comfortable and supportive, read these reviews to find the best mattress for you.