Did you know that inadequate or disrupted sleep negatively impacts your health? Further, it is associated with depression, anxiety, and other mental health disorders. Are you suffering from a lack of sleep? It can affect your ability to work, making you less efficient and diminish your creativity. Here is your guide to the evidence-based top 9 proven tips to help you get better sleep at night!
9 Proven Tips to Sleep Better at Night
1. Set A Consistent Bedtime Schedule
Sleep specialists’ main tip for better sleep is to maintain a consistent sleep schedule. Sleep schedule means going to bed around the same time every night and waking up around the same hour every morning. A regular sleep schedule helps you stay sharp and productive throughout the day.
2. Resist Daytime Naps
Daytime naps can disrupt your nightly sleep. Therefore, you must try to avoid long naps during the day. If you have to take a nap, these should not exceed 20-30 minutes.
3. Turn off Smartphone or Laptop
Another tip for a better sleep tonight is to add a blue light filter to your electronic device screen. You can also set your smartphone night mode, which reduces the strength of the brightness of your device screen.
4. No Bright Lights in Bedroom
If you want to get a good night, uninterrupted sleep tonight, then make sure to dim any bright light in your bedroom. Also, try softer lamps at least two hours before bedtime. This tip will make you calmer and will help you fall asleep faster and stay asleep longer.
5. Forgo Smoking and Caffeine
It is imperative to avoid smoking, caffeinated drinks, and sugary treats at least four hours before bedtime.
6. Avoid Laying in Bed Awake for Longer Than 30 Minutes
It is not a good idea to stay in bed awake for more than 30 minutes. If you find yourself turning and tossing for that long, get up and read a book.
7. Read a book or Listen to Soft Music
It is best to read a book in bed or listen to soft music or the ocean and rainforest’s relaxing sounds to relax you.
8. No Watching TV or surfing the Internet in Bed
You must avoid having a TV set in your bedroom if you want to get a night of satisfying sleep. Nowadays, the smartphone, tablet, or even a laptop keeps us awake in bed. Watching TV or surfing the internet will keep you awake past your scheduled bedtime.
9. Avoid Consuming Heavy Meals Before Bedtime
Sometimes it is hard to avoid eating late, primarily when you work late or care for young ones. However, consuming a large meal that is considered heavy can lead to indigestion and difficulty falling asleep.
Sleep is an essential healthy habit, and medical professionals highly recommend that everyone gets enough hours of good quality sleep.
My advice is to follow as many of these 9 tips to help you get better sleep and avoid the consequences of inadequate sleep that adversely affect your success and accuracy at work.
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