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According to The National Center on Sleep Disorders Research, about forty million Americans suffer from a sleep disorder. If you are unable to get better sleep then you can face a broad range of conditions and illnesses that include sleep apnea, insomnia, and restless leg syndrome among others. Here we will discuss how to get better sleep.
Also, too much stress could cause you to miss or have a bad sleep, which leads to both physical and mental health issues. This can cause more stress in your daily life and lead to poor sleep or sleepless nights.
The good news is that there are several proven methods and techniques backed by scientific research which can help you fall asleep much faster. So, try one or more of these seven tips tonight for a peaceful slumber and sweet dreams.
List of 7 Tips to Get Better Sleep (How to get better sleep)
1. Listen to Relaxing or Calming Music
According to a Stanford University study, listening to calming sounds and music serves as an incredible stress reducer. This is one reason the Sleep Council provides a helpful series of “Nodcasts” that have calming sounds like rain, birds, and waves to help you sleep better.
Some individuals find a white noise machine helpful in drowning out sharp or sudden noises that might wake them up. In case you’re having trouble sleeping, turn on calming music and focus on listening to it rather than getting distracted by the worrying thoughts that fill your head.
2. Get Limber
Keep in mind that whether you like yoga and light stretching, stretching for a while before going to bed is a great tool that can help you fall and stay asleep. And do not worry as you do not have to complete a 45-minute routine.
You can do just three to four poses, such as child pose and cow pose for about five minutes, and that is enough. And you don’t need specific poses that you must perform every night. Remember that your goal is to relax your mind and body by performing moving meditation.
3. Avoid Caffeine
In case you have had a very stressful day or are expecting a stressful day tomorrow, limit your caffeine intake. In simple words, caffeine could keep you awake at night. This is because it stays in the body much longer than you may think. Also, the various effects of caffeine take about eight to ten hours to wear off.
Hence, if you had a cup of Joe in the afternoon and you’re still tossing and turning in bed at night, caffeine may be the culprit.
4. Take a Relaxing Shower or Bath
A relaxing shower or bath is another excellent way to sleep better in case you are stressed.
Several studies have indicated that it could improve your overall sleep quality while helping you fall asleep much faster. This is especially true for elderly folks. one recent study revealed that a hot shower or bath ninety minutes before bed enhanced sleep quality and helped participants get higher amounts of deep sleep.
5. Skip Screens
Keep in mind that the blue light which is emitted by many digital devices such as TVs, smartphones, tablets, and laptops could throw off the body’s internal clock. This is why you should avoid them before bedtime. In addition, finding a conventional and tech-free way of winding down could help ease stress.
There are other popular methods that you may use to lower blue light exposure at the night. Some of these are:
- Wear glasses which block blue light
- Use an app like flux to block blue light on devices like laptops or computers
- Download an app that can block blue light on the smartphone. These apps are available for both Android and iPhone.
- Do not watch TV and turn off all bright lights two hours before going to bed.
6. Avoid Napping
Sleeping during the day could confuse the internal body clock, which means you might struggle to get proper sleep at night. Napping will only make things worse if you often have trouble falling asleep. And if you must nap, then try to keep it short. A brief snooze of 15 to 20 minutes about 8 hours after getting up in the morning is refreshing and rejuvenating.
In case you take frequent daytime naps and still sleep well, then it is likely not a big issue. Note that as always, it often depends on the individual.
7. Have a ‘Sleepy’ Meal at Dinnertime
This is another great tip. You should eat foods that contain melatonin, tryptophan, and magnesium to promote sleep. At dinner, go for a combo of complex carbohydrates and high-quality proteins.
You can try a tasty dish of quinoa along with sliced chicken breast and sauteed greens sprinkled with yummy roasted pumpkin seeds. For dessert, try a bowl of frozen yogurt or fresh cherries and coconut milk.
Sleep plays a vital role in a person’s overall health and well-being. So, if you want to maintain optimal health and well-being, you must make sleep your top priority.
Use these tips whenever you’re stressed, worried or anxious to take a proactive role in improving the quality of sleep. If these ideas fail to provide impressive results, use a reliable telemedicine software to contact your GP and nip your sleep issues in the bud.
As now you have got the right tools, you can stop fretting at bedtime, say hello to sweet dreams and goodbye to sleepless nights.
James Crook is a passionate blogger who loves to write on health and fitness-related topics. Currently, he is working as a blogger for a telemedicine app ‘Mend Family’.