Sleep is one of the necessary functions of life. Everyone needs to get some good-quality rest each night for a healthy body and mind. When you are at rest, your body has a chance to pull focus from daily functions and concentrate on repairing cells and keeping you in optimal condition.
Find out some simple ways you can transform your sleep to start maintaining and supporting your energy.
Rule Out Medical Problems
Sometimes your sleep can be impacted by an issue with your health. Uncomfortable symptoms like pain can make it difficult to fall asleep and stay asleep throughout the night. Sleep apnea is another common cause of poor sleep. This lack of quality rest can then contribute to the worsening of your symptoms in a continuous cycle.
Schedule a visit with your doctor for a full checkup to rule out any health issues that could be contributing to your sleep troubles. Discuss all of your concerns and be honest about how you are feeling and the symptoms you experience. Your doctor may run tests or have other suggestions for you to improve your sleep. If you do uncover a health problem, correcting it can only help both your sleep and overall health.
Take Care of Your Mental Health
Like your physical health, mental health can influence your sleep. Look for ways to support your healthy mind by talking to your doctor. They may recommend therapy, medication, or alternative treatments to help you support your mind. Sometimes cognitive support supplements are used to support the function of the brain.
Occasional Stress
Stress can be one of the biggest reasons for someone to be unable to sleep well. You may be overwhelmed by the tasks you need to complete and the limited time you have to do them. Negative thoughts over a past incident or worry for the future also contribute to keeping you awake all night.
Find a stress-relieving practice that you enjoy. This can be any activity that feels good and takes your mind off of your troubles. Self-care is a great way to de-stress and pamper yourself at the same time. You can also get into the habit of writing down your worries or making a to-do list. This will serve to remind you of important things and take some of the pressure off of you for remembering every detail.
Invest in Quality Bedding
Your bed has a big part to play in your sleeping pattern. A mattress may lose firmness and sag, causing pain and discomfort. Get yourself a high-quality mattress that offers the support you desire by looking first at a mattress buying guide. Cover your mattress in soft and comfortable sheets and bedding. Top it all off with supportive pillows made for your favored sleeping position.
Create a Peaceful Sleeping Environment
The most comfortable bed in the world won’t help you sleep if your bedroom is filled with distractions. Take a look at your room and make some positive changes that promote good sleep. Hang light-blocking curtains and remove all electronics that blink or make noise. A dark and quiet room is the best for easing you into a deep sleep.
Stick to a Schedule
The body likes to be on a schedule. If you go to bed and wake up at different times every day, your body clock will have a hard time adjusting. Set a schedule for yourself with a designated bedtime and wake-up time. In just a short amount of time, your body will become used to this pattern and anticipate sleep, making it easy to relax and slumber peacefully all night.
Have a Bedtime Routine
The sleepfoundation.org states that having a bedtime routine is one of the best ways to practice sleep hygiene. Start your own evening ritual. It can be as simple as spending 30 minutes before bed away from your phone to unwind. Or, you can create a more elaborate self-care routine with a luxurious bath and reading a good book. Going through the familiar motions will help you to recognize that it’s time to sleep and start to soothe your mind and relax your body.
Eat Well
The foods that you eat affect how you feel and how you sleep. Heavy meals or late-night snacks that make you feel full can lead to bad sleep. Don’t try to go to bed hungry, but choose the lighter fare that is easy to digest and on the healthier side.
Avoid Caffeine and Alcohol
Caffeine and alcohol are known culprits of interrupting sleep. If you partake in either, limit your consumption and avoid them entirely before bed. Try not to drink caffeine after lunchtime. If you crave coffee, switch to decaf. You can still have a glass of wine with dinner, but don’t go overboard. You could end up dehydrated and wake up feeling like you haven’t slept at all.
Try Gentle Exercise or Stretching
Another reason why you may have trouble sleeping is a lack of exercise. Moving your body is an excellent way to burn off energy and release pent-up stress or difficult emotions. It supports blood circulation and oxygen levels.
Start to take the time to get in a full workout several times a week. You can also try some gentle movement and stretching before bed to ease any tension in your muscles and help you to relax. Yoga is a great option. Pick a few poses that feel good and target the areas of your body where your muscles are tight and could use a little help.
Limit Naps During the Day
Short naps can be an excellent way to revive your energy and get ready for the remainder of the day. However, long naps or an irregular napping schedule can throw off your body clock and make it more difficult to sleep at night. If you are going to nap, limit yourself to 30 minutes or so to refresh your mind without feeling groggy and more tired. Of course, it’s always best to listen to your body. Some individuals may struggle with daytime naps while others have no adverse effects.
With a little thought and effort in your habits and behaviors, you can start sleeping like a baby and wake up each morning feeling awake and ready for your day. Practicing even a few of these tips can support the quality of your sleep. Try some out for yourself and notice the physical and mental health benefits of a good night’s sleep.
