One of the greatest luxuries of today is a good night’s sleep. Nowadays, sleep is getting harder and harder to get. This, however, should not be considered normal. Research shows that those who toss and turn regularly during their sleep are twice as much more likely to suffer a heart attack. The said study discovered that people who took more than half an hour to fall asleep were 52% more likely to get a heart attack and a 48% greater risk of stroke. Since sleep is getting more vital for health, here are some things you should consider for getting better rest:
Avoid Caffeine in the Afternoon
A cup of coffee is really great for waking you up in the morning, but its effects might not be very desirable if they stay longer than they should. This is those with sleeping problems are advised to avoid all forms of caffeine after 3 PM, whether it be coffee, soft drinks or tea.
Coffee is great, but you have to teach yourself to limit its benefits to waking you up in the morning and nothing else. Do not get used to living on caffeine since not only can this rob you of a great sleep at night, it can also lead to a host of many different illnesses.
Go to Sleep at the Same Time Every Night
This step can take some discipline, but this is the single most crucial step to relieving you of your woes if you have difficulty sleeping. You need to teach your body to adapt to a time when it is time to turn off the lights, and if you sleep at the same time every night, you will develop the habit and rest better.
Choose a reasonable time when you feel tired and ready for bed and which would give you at least seven hours before you wake up. Stick to it as faithfully as you can. You might toss and turn during the first few days, but your body will soon learn that this is the time to shut down and get ready for the next day.
One reason why you might be tossing and turning in the wee hours of the morning is that you slept the whole afternoon. Unfortunately, you will still feel tired the next day regardless of how long you slept in the afternoon if you did not sleep well the night before.
You can nap during noon if you feel tired, but try to limit it to 15 to 20 minutes. If you nap too deep, do your naps somewhere less conducive for sleeping such as in an office chair. If you still tend to sleep too deep, go to a place where you cannot nap during those times in the middle of the day when you are very likely to feel sleepy.
Turn off The Lights
Exposure to light counteracts natural melatonin production, so you should get less of this when you are about to go to bed. When it is near bedtime, keep your bedroom as dark as you can. Avoid all forms of light, including TV screens or cell phone screens. If you cannot avoid this, set these screens to night mode or blue light filter mode, but limit use as well.
The opposite also works since if you expose yourself to bright sunlight in the morning, you will wake up better. Just have coffee outside where the sun shines bright or eat your breakfast or watch the morning news by the window to make sure that you wake up better.
You tend to get fidgety when you lack exercise. If you toss and turn a lot, you can save yourself a lot of this wasted energy by exercising instead. When you exercise, you speed up your metabolism and increase your body temperature, so set your exercise time not too close to bedtime.
It is ideal to finish your workouts at least three hours before sleeping. If this does not help you sleep better, pick another form of exercise or workout earlier. Some of the best workouts for improving sleep are yoga, stretching and cardiovascular workouts.
If you think about it, even the toughest military heavy machinery need to get tuned up and oiled once in a while. Your body needs to recover at the end of the day and there is just no substitute for recovery than a good night’s rest. Have you ever had any sleeping problems? What are some of the most effective ways that you have tried to remedy your sleeping problem? Share them with us in the comments below.