A sleepless night is very unpleasant, especially when you know that you need to get up early in the morning and go to work. In fact, a person can do without sleep for several days. The record is 11 days, and we do not advise you to try to beat it. For most of us, a sleepless night means only fatigue and irritability the next day, and if there are many such nights, it can lead to serious medical problems. If you regularly have difficulty sleeping, there are things that will definitely help you. Here are ten scientifically proven ways to improve night sleep.
1. Reduce the intake of caffeine.
The effect of caffeine lasts a long time, and in some people the stimulating effect of coffee can be felt for as much as twenty-four hours. The first thing you need to do if you are having trouble sleeping is to exclude all drinks with caffeine, especially in the afternoons. If in the evening you want to drink something hot, give preference to herbal tea or a glass of hot milk.
2. Adjust the sleep-wake mode.
The internal clock of your body will work much more effectively if you start to follow a strict schedule. Always aspire to go to bed and wake up at about the same time. Do not violate the regime on the weekend, because a long Sunday bedtime in the morning just once again will confuse your natural biorhythms.
3. Write down your worries and forget about them.
If you toss and turn, worrying about what you need to do tomorrow, try every evening before bedtime to allocate exactly half an hour for evaluating and writing down the tasks that you face. Having prepared their list, you will worry less about them during the night.
4. Relax before going to bed.
In the evening, take an hour to calm down and relax, as this will help you prepare your body for sleep. Turn off computers and tablets, read or take a hot bath. If you do this regularly, your body will soon get used to this routine and will perceive it as a signal that it’s time to sleep.
5. Refuse daytime sleep.
After a sleepless night, the idea of taking a nap during the day may seem very tempting, but in fact it will only lead to the fact that sleeping at night will be even harder, and so endlessly. Either try not to sleep at all during the day, or, if you really need it, spend in bed no more than half an hour.
6. Be as active as possible during the day.
A lot of physical activity during the day can be exactly what you need to improve the quality of sleep. Do not do something radical, just take a walk in the park for lunch. Exercises help to relieve the accumulated stress, and this is also a good way to reduce stress. Avoid very intense physical activities just before bedtime, because in this case, if you wake up at night, it will be harder to fall asleep again.
7. Create in your bedroom optimal sleeping conditions.
Make your bedroom as quiet and dark as possible, eliminating everything that might bother you. Make sure that the room is not too hot, since sleeping better in the cool. The optimal temperature for a bedroom differs from person to person, but on average it is about 18 degrees.
8. Do not try to force yourself to sleep.
If you try to force yourself to fall asleep, you can be very disappointed by the unproductive nature of such tactics. If you have not slept for half an hour, then it’s better to stand up, read a book or listen to music until you start feeling drowsy again.
9. Make your bed as comfortable as possible.
If your mattress is too hard or too soft, and at night you feel uncomfortable on it, you may need to purchase a new one. Mattresses also have the property to wear out during use, and after a while they may begin to fail in the middle, as a result of which you will feel the springs inside them. It is recommended to change the mattress at least once every eight years.
10. Avoid drinking alcohol in the evening.
A glass of wine can actually cause drowsiness, but in the middle of the night, when the effect of alcohol weakens, you are likely to wake up again. In addition, alcohol is dehydrated, which means that you can wake up also because you will be thirsty. If you have trouble sleeping, drinking alcohol is not such an effective solution to the problem, as some people think.