People are much busier than ever before, no matter for working, studying, or maintaining family at home. A tip to be energetic during daytime is to have a good sleep at night. However, some people say that they usually fail to have a deep sleep at night for many factors. We all know the importance of having a quality bed and a Linenly bamboo quilt cover but there are other factors that can help us sleep. So are there any good ways that can help us to foster a better sleep at night? Here we bring 9 workable tips to you.
1. Avoid Irregular Naps During Daytime
To enable a better sleep at night, you need to try avoiding irregular naps during daytime, especially after 3 p.m. in the afternoon. When you take enough sleep during the daytime, your body will still be energetic when the night comes. Also, your brain will keep activated because you have gained sufficient rest when you take a nap in the late afternoon.
In addition, if you take irregular naps in the daytime, your internal clock would be confused and you may need to struggle for sleeping at night. In addition, although scientific studies show that taking a nap during daytime could help enhance your brain function in the afternoon, longer naps can also be harmful to your health and late night rest.
Summary: Keep the duration of your daytime nap under or equals 30 minutes. Don’t take a nap after 3 p.m. in the afternoon.
2. Stop Taking in Alcohol and Caffeine Late
Many people would have a cup of coffee for starting a day because caffeine can be a substance to keep our brains fresher. Also, alcohol is another thing that could increase the symptoms of sleep apnea and snoring. So if you don’t want to stay up late because of the caffeine or alcohol, try not to take them late in a day. Otherwise you will hard to fail asleep even you really want to.
Summary: Alcohol and caffeine will disrupt people’s sleeping pattern at night because it will increase your heart beat to some extent. So avoid taking them late in a day.
3. Reduce Light When You Sleep
When you prepare to sleep, reduce the light of your bedroom can do help to let you fall asleep faster. When people stay in a dark environment, both their bodies and minds are more likely to get relaxed. Another sufficient explanation to this refers to that if you keep exposuring to strong light at night, your body may consider that it is still daytime and thus reduce the production of hormones like melation, which is a kind of substance that can help you get into deeper sleep.
Summary: Reduce the light of your bedroom when you go to sleep to let your body know this is the time for bed.
4. Listen to Relaxing Sounds While Sleeping
Recently, a new workable way to help maintain a good sleep at night is to listen to some soft and relaxing sounds while having a sleep. Many natural sounds like the water drop, birdsong, raining, leave waving, etc. can help people relax a lot. In addition, ASMR, the sounds made by human actions, is also a good tool to foster better sleep.
On YouTube, you can discover many long videos contained relaxing natural voices. You can save these videos to your mobile devices for playing back at night. There are many reliable YouTube video downloaders such as VidPaw, VideoHunter, U2Convert, etc. that will bring one-shot video downloading services to you. You can also download ASMR videos (which is so popular this year) to engage in a better sleeping mode at night.
Summary: Listening to relaxing sounds such as natural sounds or ASMR may enable a better sleep at night because they can help relax your body and mind.
5. Do More Regular Exercises
Some people consider that doing exercises may keep the brain active thus people will keep awake even late at night. This is one thing that we should concern about but it doesn’t determine that our sleeps will be affected because of doing exercises. According to a study result which has launched a test on a group of women, those who do regular exercises during a week are much easier to fall asleep at night than the other women who fail to have better sleep frequently. But pay attention that you don’t plan the workout too close to your bedtime, otherwise the concern mentioned before will happen.
Summary: Doing exercises is beneficial to good sleep at night, but you should avoid workout when it turns closer to your bedtime.
6. Clear Your Mind While Sleeping
When you need to fall asleep quickly, you should clear your mind and stop thinking things. If you always keep your brain activating and form a brainstorm inside it, you won’t be able to fall asleep. So an important measure you must take for having a better sleep is to keep your brain calm down and relax. Clear your mind by turning it blank and try not to force it to consider anything.
If you feel it hard to do this, you can try to imagine some peaceful and relaxing scenes such as a still and quite lake, the blue sky, etc. This is effective to help people get relaxed as well.
Summary: Keep your brain relaxed by not thinking about anything. You can also imagine some quite, peaceful, still scenes if feel hard in turning your brain to blank.
7. Don’t Eat too Full at Night
If you have a late dinner at night before going to sleep, try to keep yourself from being too full because a grumbling stomach could grasp your attention thus you would fail to fall asleep easily. So eat properly and avoid having a big meal 2 or 3 hours before your bedtime. If you feel hungry and want to have something, some small but healthy snakes like fruits, a little amount of whole-wheat crackers, etc. can make your stomach satisfied without getting it full.
Summary: Avoid having a full meal 2-3 hours before your bedtime.
8. Stop Playing Mobile Phone Before Sleeping for Better Sleep
Keeping your eyes on mobile phones will keep you awake easily. Sometimes even when people don’t have any tasks to deal with, they browse all kinds of information using mobile devices. If you keep using mobile phones for browsing news or video clips, you may easily get addicted to them and just keep scrolling down without stopping.
Read More: How To Ensure Consistent Sleep
Worse yet, many applications today have applied smarter algorithms, which will detect people’s browsing interests and push the corresponding content to them. So you may easily end up browsing your favorite content for an hour or even more! So leave your mobile phone aside when you need to go to bed, otherwise you may end up staying up late for browsing the online content for a whole night!
Summary: Put your mobile phone aside when it is bedtime to prevent yourself from browsing the net for a long time.
9. Ask for Professional Help for Better Sleep
In most cases, by having a regular and healthy life patterns people can have a good sleep at night. But if you have tried all the positive methods but they all fail to work on you, instead of taking medicines or drugs to help, you should ask for professional help such as seeing a doctor. Tell you troubles to your doctors and they would offer useful solutions to help you. So don’t be to worried and positively seek for help when you find it hard to fall asleep at night.
Summary: When you find yourself fail to get a way for having a better sleep at night, seek for professional help positively.
Having a good sleep is an essential thing to keep our every day’s life to be energetic and positive. So when you fail to enable a better sleep at night, try these tips to help!