Here are simple ways you can maintain a good night’s sleep:
1. Establish a sleep schedule for the night
Schedule your sleep and wake times every day, even on your weekends or holidays. Creating a good sleep schedule will help you get quality sleep. If you wake up in between your sleep, try to stay in your bed. If you get up and do activities, it is feared that it will be difficult to sleep and interfere with your nighttime sleep.
2. Consume healthy foods and drinks
If you fall asleep hungry or too full, it will be difficult to get quality sleep. You can limit drinking before bed to avoid waking up to urinate. Likewise with drinks that contain caffeine which will hinder the quality of your sleep. Avoid consuming food at least 30-45 minutes before you fall asleep.
3. Doing a routine before bed
For those of you who have difficulty sleeping at night, then you can do a routine before going to bed at night such as reading a book or listening to soothing music and preferably dim lights. Relaxing activities can help you sleep better by reducing the transition between wakefulness and sleepiness. You can turn off your TV or laptop to get quality sleep. Research shows that screens or media that are still attached while you are asleep will make it difficult for you to get quality sleep.
4. Comfort sleeping space
To create the ideal space for your sleep, consider using a dark room, earplugs or other devices to create an environment that suits your needs. Mattresses and pillows can also contribute to better sleep, so a clean and comfortable bedroom is needed to get quality sleep.
5. Limit naps
Long naps during the day can interfere with your night’s sleep, especially if you experience insomnia or poor sleep quality at night. If you choose to sleep during the day, limit yourself to about 10 to 30 minutes.
6. Include physical activity in your daily routine
Regular physical activity can get you better sleep which helps you to fall asleep faster. If you often exercise too close to bedtime you will cause fatigue and disrupt your night’s sleep.
7. Manage stress
When you have too much to do and too much to think. Consider healthy ways to manage stress. Start with the basics like scheduling your activities, setting priorities and delegating tasks. Give yourself a break when you need it. For those of you who are often disturbed by night’s sleep, you can consult a doctor. Identifying and treating each cause can help you get quality sleep.