How to Get a Better Sleep
Many people complain that they don’t get enough sleep. If you are one of them and you feel overly tired all the time, there are certain things you can do to improve your slumber. The following are some of the best tips on getting a better sleep.
Set and Stick to a Sleep Schedule
Adults should aim for at least a solid seven to eight hours of sleep per night to feel rested the next day. The best thing you can do is to set a specific time to go to bed every day. Stick to that time for going to bed and wake up at the same time each morning as well.
Avoid or Cut Down on Caffeine
Enjoying your favorite cup of coffee in the morning is okay, but you should stop consuming caffeine by the time afternoon arrives. Caffeine is a stimulant, which means it can make you feel jumpy and overly alert. You may also want to limit your intake to one or two cups per day if you want to improve the quality of your sleep.
Don’t Eat Too Late
Trying to sleep on a full stomach is a difficult, if not impossible, endeavor. Avoid eating meals past two or three hours before your bedtime. However, if you still feel hungry later in the evening, you can consume a light snack no later than 45 minutes before you go to bed.
Set the Right Temperature
The temperature in your bedroom should be set differently when you go to bed. Generally, the best temperature range for sleep is between 60 and 67 degrees Fahrenheit. Bedrooms that are on the cooler side typically make for a better sleep. You don’t want to be too warm as that can cause you to sweat, which can lead to waking up in the middle of the night.
Get a New Mattress
If your mattress is uncomfortable, or if you haven’t gotten a new one in a while, it’s time for an upgrade. There are a variety of mattresses on the market, many of which are specialized to help people with sleep issues get a better slumber.
Melatonin supplements can help when you are having trouble sleeping. They are often used to treat insomnia and can help you to relax and fall asleep faster or to fall back asleep if you wake up suddenly in the middle of the night. It works so well because it can adjust your circadian rhythm to normal levels. Of course, you should speak with your doctor before taking melatonin or any other supplement.
Your sleep can be improved if you exercise every day. Vigorous exercise is generally best, but even if you simply go for a half-hour to an hour walk each day, it can benefit your sleep. Limit your exercise to daytime and avoid any type of strenuous activity less than two or three hours before bedtime.
These tips can help you to sleep better at night. You can also find other relaxing things to do before bed and will find yourself sleeping like a baby before you know it.
Author Bio: Paige Jirsa- I work with Top10.Today, a shopping comparison site, where we strive to help consumers find the best quality and priced products.