Sleep is one of those things that many people tend to ignore. Maybe it’s because it comes at the end of the day and it is a last priority among a list of things that need to get done. In fact, most people toil the whole day so that they can be able to put food on the table.
Surprisingly, most folks don’t seem to realize that quality sleep is equally as important as food and good health. The truth is that lack of enough sleep can have devastating consequences in all areas of your life. For a start, it can cause your productivity to go down as you will be dozing off during working hours instead of executing your duties.
In addition to that, you will not be able to concentrate on anything. This can be a recipe for disaster if your work requires you to operate a machine. If you are an athlete, your performance will eventually come to a halt. This is because you are not allowing your muscles to recover from the strain that you take them through during routine workout sessions. Fortunately, there are some things you can do to avoid turning all night long. Here is a list of tried and tested tricks that can help you improve your sleep quality.
Sleep at the Same Time Every Night
Most people don’t have a set time for going to bed. This means that they sleep at different times depending on the things that they are doing on a particular evening. If you practice going to bed and waking up at a certain time, your brain and the entire body will get used to switching off and on all the functions at that time.
The good thing is that you will not need to be woken up by an alarm in the morning. For best results, you should stick to the routine for at least three weeks in a row so that your sleeping pattern can be in synch with the brain. You should therefore ensure that you finish whatever you are doing early so that you don’t delay in sleeping.
Exercise during the Day
Fatigue is known to be the best remedy for inducing sleep at night. When you feel tired during the day, your body will obviously need to take a break at night. However, you should avoid exercising in the evening because it will boost your rate of metabolism and make it difficult to sleep.
It’s like trying to stop a car by stepping on the brake pedal while the engine is still running. You should therefore workout before the afternoon to avoid spiking your rate of metabolism at bed time.
Avoid Heavy Meals at Night
Some people eat a heavy meal in the evening to compensate for the meals they skipped during day time. Eating a heavy meal narrows your chances of getting quality sleep by a great deal. This is because your digestive system will take many hours to break down the food into nutrients that are needed by the body.
Moreover, if the food has many spices, their acidity will irritate your stomach when you go to sleep. But if you eat a light meal, the food will be broken down early before you go to bed.
You should also say no to coffee and tea that’s served in the evening. Coffee contains caffeine while tea has nicotine. All these ingredients boost your alertness by hiking your rate of metabolism. You should consider replacing them with a smoothie that’s made from vegetables and fruits.
However, you should exercise moderation when consuming liquids. This is because having one too many will cause you to make multiple visits to the bathroom, which in return interferes with your sleep.
Limit Exposure to Light and Noise
It’s hard to sleep when the environment you are in is not favorable for sleeping. When there is too much light in the bedroom, you will not sleep right away because the light will be confusing your brain to think that you are supposed to be awake. It’s therefore advisable you switch off the light.
It’s also important you pull down the window curtains. This helps in ensuring that light from the outside doesn’t penetrate into the bedroom.
It’s also recommended you eliminate noise in the bedroom. Even if you like listening to cool music in the background, it will definitely keep you awake as you try to grasp the lyrics.
In fact, you should turn off the TV, radio and any home appliance that’s noisy. In fact, you should soundproof your bedroom you wear earplugs available when sleeping. The earplugs are designed to cancel external noise to ensure that your sleep is free from distractions.