How To Avoid Sleepless Nights
If you have trouble sleeping at night, you aren’t alone. A lot of people have insomnia and restless nights. While there is a lot of advice on how to sleep better, it can be overwhelming weeding through the different myths. Here are four tips on how to sleep better at night.
Limit Caffeine Consumption
If you’re like most people, you probably use caffeine in the morning to wake yourself up. While coffee can be great for early mornings, many people continue to drink it throughout the day. Most people become tired around mid-afternoon and sometimes they need coffee to help them continue their productivity. However, you should never drink caffeine later in the afternoon and evening.
When you drink caffeine, it can affect your entire day. If you happen to be a heavy coffee drinker or just love the taste, you may want to consider changing to decaf throughout the day so you don’t miss your cup of coffee, but you don’t spend the night awake either.
Curb Alcohol Intake
Some people are surprised to hear that they shouldn’t consume alcohol to get a good night’s sleep. After all, when you put alcohol and sleep together, you may think of the drowsiness alcohol can provide. In reality, alcohol can do the opposite to your ability to sleep.
While it is true that you may fall asleep shortly after drinking, odds are you won’t stay asleep. Most people have a few drinks and fall asleep notice they wake up more often through the night or become wide awake at 3 am. While drinking may not make you feel awake at the moment, it can keep you from having a whole night’s rest.
Stay on a Schedule
If you’re regularly dealing with insomnia, you may think it’s a good idea to sleep in during the weekends. Unfortunately, when you have trouble sleeping, changing your schedule on the weekends can make it a lot worse. If you want to train yourself to get enough sleep during the week, you need to train yourself to wake up simultaneously every day.
Routine and structure can make a big difference in your ability to sleep. Likewise, you should be careful when it comes to napping. While naps can be refreshing and help you get through the day, you should never nap too late in the afternoon. Try to keep any naps short, lasting between 15 minutes and an hour and a half. If you do not keep to a strict schedule, you may have difficulty getting to sleep at night.
Keep Up With Your Exercise
Working out regularly has a lot of benefits on your body. It can also make it easier for you to sleep at night. If you feel restless and awake throughout the evening, you may want to consider adding exercise to your daily routine. However, when it comes to working out, be careful not to work out too late in the evening.
Many people falsely think that they’ll be more tired if they exercise before bed and fall asleep more easily. Keep in mind that exercise has a stimulating effect and you need to be careful when you work out. Try not to exercise less than three hours before bedtime.
Try Relaxation Techniques
If you have difficulty relaxing after a long day, you may want to consider different meditation or relaxation techniques in the evening. Try to avoid your phone or television before bed and do your best to decompress after a long day. Some people also choose yoga as a way to keep themselves relaxed throughout the day. Remember to focus on your mental health and your wellbeing to get a better night’s sleep.
When it comes to getting a good night’s sleep, everyone deserves it. If you have trouble falling asleep at night, you may want to try several tips to sleep better. Often, the problem isn’t one factor, but many factors in your lifestyle that make it challenging to rest.
