When you have trouble sleeping, and it doesn’t happen just one night, the quality of your everyday life can decrease considerably. If this happens constantly, you will experience something more than tiredness – when you don’t get enough sleep for a long period of time, you will start feeling physical and mental exhaustion. Thus, fatigue can cause you concentration problems, irritability, and even physical symptoms, such as headaches.
When you notice a bad sleeping pattern and your lack of good sleep becomes a habit, it is of the utmost importance you look for the cause of this. Besides, there are certain things you can do that might help you get a good night’s sleep. You might need to change your eating habits, cut back on caffeine, improve your bedroom’s environment, or it could be necessary first to rule out a sleep disorder. There are some simple ways you could try that might help you improve your sleep pattern. In any way, a combination of these tips will create a healthy routine and enhance your lifestyle.
Create the proper environment
You shouldn’t underestimate the importance of a proper environment suitable for a good night’s sleep. So, when it comes to your bedroom, it is vital you create a space where you feel most comfortable, and the atmosphere is appropriate. For this reason, it is highly recommended you don’t bring your work tasks or study assignment to your bedroom. When or if you do this, your brain will start associating a space that is meant for rest with the stress of your job or school. Naturally, this will make it quite difficult for you to unwind and more challenging to be able to fall asleep if you bring your laptop to your bed and are surrounded by work papers or books.
After you eliminate any distractions that could interfere with your creating a proper environment for sleep, it is time you make sure all the details are in place. You could start by making sure your bed is comfortable. If that is not the case, it is vital you invest in a good mattress and pillow that fit your needs but offer outstanding comfort. Apart from this, it is equally important you get soft bedsheets made from a material with natural fibers that will give you a breathable feel, such as linen, cotton, or bamboo. The same goes for your nightwear. If you don’t have proper clothing that offers you the comfort you need during sleep, you might want to search for pajamas in Canada. Doing this could help you a great deal to find that level of coziness and relaxation you need to fall asleep. Another noteworthy mention would be to check the room temperature and light are appropriately set and fits your preferences. A bedroom that doesn’t have curtains or is too warm could negatively impact your attempt to fall asleep.
Create a pre-sleep routine that works for you
As mentioned above, it is crucial you don’t bring any work you might have with you in the bedroom. Therefore, to create a healthy pre-sleep routine, it is necessary to avoid leaving any work in the evening and try to plan your day in a way that doesn’t overwhelm you with work in the evening. It might happen that, during a busy period, you have more deadlines to fulfill, so it is understandable you have to work until later during the day. In this case, it is essential you stick to at least some of the things you do that help you relax before sleep, as taking time to practice self-care supports your productiveness and helps you stay focus if you get enough rest.
Therefore, when it comes to a healthy routine before bed, you could get a meditation app from where you can try different sessions that benefit you. So, when you go the bed every night, you could play short and guided meditation therapy or soothing music that might be able to relax you and help you relieve your mind from stressful thoughts. Studies have shown that a relaxing bath before bed is beneficial, as it can improve sleep quality and help you fall asleep faster. Depending on your preferences, reading your favorite book or taking a long bath where you can relax with a playlist of calming songs or ambient music – chances are you are familiar with the lo-fi genre – are simple ways that could help you.
Although taking a nap during the day, when you have got the time, can be what you need to rest for a while and recharge your batteries, it can also be quite disrupting. Taking irregular naps too late during the day can significantly affect your sleep pattern as you will probably not be able to fall asleep early in the evening. The same applies to long naps – studies reveal that if you sleep too much during the day, it can negatively influence the quality of your sleep at night, so the recommendation is to take 30-minute naps as these can improve brain function. However, it is essential to mention that this is specific for every person, so if you are able to sleep during the day without causing negative effects at nighttime, you don’t have to worry. The only thing to take into consideration is that shorter naps are more beneficial.
Be careful of what you eat and drink – especially before bed
Last but not least, it is vital you pay attention to your everyday diet. If you have developed a habit of eating at irregular hours or too late in the evening, this can be a cause of your sleeping problems and why you feel tired constantly. Therefore, it is essential you are careful about what and how you eat. When you have a busy life, it might be challenging to create a strict diet and stick to it.
Instead, the important thing is to find a well-balanced diet and eat well during the day, or have some healthy snacks between meals. It is recommended you avoid eating or drinking any liquids right before bed. Not to mention, it is of the utmost importance you reduce caffeine or other drinks that contain high amounts of caffeine or sugar in the evenings.