Sleep deprivation can wreak havoc on your health. It can make your daily life and work life worse. When you lose sleep, you will be less productive and crankier. An adult needs 7 to 8 hours of uninterrupted sleep each night. Here are tips to make sure you get enough sleep each night:
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Turn Off All Electronic Devices in the Bedroom
Our bodies are wired to respond to light. Sunlight and artificial light both can make us alert and awake. So, if you have any lights coming from electronic devices throughout the night that may be the cause of your sleeping trouble. Eliminate all forms of artificial light in your bedroom when you are ready to sleep. Complete darkness will help you sleep the most.
Use an Anti-Snoring Aid
If snoring is keeping you from getting a good night’s sleep, try an anti-snoring sleep aid like Theravent. If you are suffering from snoring, obstructive sleep apnoea, or another similar disorder, do your best to alleviate this condition. There are no cures for conditions like snoring. But you can manage it with sleep aids, proper diet and exercise.
Wear a Sleep Mask
Sleep masks can engulf your eyes on complete darkness. Many people find it easier to fall asleep when there’s a sleep mask snugly against the eyes blocking out the light. Sleep masks are ideal if you have a bed partner who keeps the lights on late into the night.
Drink Milk before Bed
Diet can have a significant effect on your sleep cycle. It’s very important to eat healthy foods, like fresh fruits and vegetables, to help sleep at night. Some foods are better at making you fall asleep than others. Milk, for example, can provide your body with tryptophan, which induces sleep. Drink milk 2 to 4 hours before bed to enjoy the effects. Other foods, like cashew and turkey, also contain generous amounts of this amino acid.
Eliminate Annoying Noises
Perhaps you can’t sleep because the neighbours are arguing. Perhaps it’s because your alarm clock is ticking. If there are any annoying noises that make you stay up at night, eliminate them immediately. For noises that you can control, like a clock in the bedroom, find immediate solutions. For example, you can get a noise-free digital clock. For others, like arguing neighbours, it’s better to wear ear buds or noise cancelling headphones than to get into an argument. You can also create a “white noise” in the room, like the sound of the fan, to drown out other annoying noises.
Avoid Caffeine and Alcohol before Bed
Caffeine and alcohol are both stimulants, and these substances will keep you up at night. Do not drink caffeine in the afternoon or evening as the effects can last hours. It’s recommended not to drink caffeine after 2 p.m. The same goes for alcohol. Avoid nightcaps and don’t drink alcohol at least 4 hours close to bedtime. It’s best to completely avoid alcohol to make sleeping problems better.
Exercising will also help you sleep at night by making your body tired during the day. Also, try to make the bed exclusive for sleeping. Do not read or watch TV on bed before bedtime.
