How To Change Poor Sleeping Habits
It is essential to ensure that you get a good night’s sleep. However, many people struggle to get undisturbed rest due to stress, insomnia, and even health issues. In my latest lifestyle article, I will offer a few simple changes to help you turn poor sleeping habits around so you can feel refreshed each day. Carry on reading for more.
According to experts, it is recommended that adults get between 7 and 9 hours of sleep every night. Failing this task can have severe consequences on one’s body and mental health. If you do not get enough rest, your focus and productivity will suffer, you may gain weight, experience mood swings and your immune system could be heavily weakened. However, all is not lost, and with the following tips, you will be able to improve the quantity and quality of your sleeping routine.
Search For Professional Help
If you have struggled with poor sleep for some time, getting professional help from doctors or even sleep specialists may be required. Experts in this field can help determine if any underlying medical conditions could cause your sleeping problems (and then suggest effective treatments). For example, obstructive sleep apnea treatment will be an excellent method to alleviate any nighttime breathing difficulties. Additionally, they could recommend cognitive-behavioural therapy to help with severe insomnia, helping to address psychological or behavioural issues that may be affecting your ability to rest.
Asking for professional help will provide you with valuable knowledge about your health and a personalised solution that can significantly improve the quality of your sleep. However, remember to find an experienced medical expert who is highly recommended to address your specific needs and wants.
Build An Environment That Is Relaxing
In order to get a good night’s sleep, you need to create a relaxing habitat in your bedroom. The room should be cool, dark, and quiet, so consider investing in blackout curtains or even eye masks (as outside lighting can easily disrupt your rest). Alternatively, purchase earplugs or even a white noise machine to drown out sounds (particularly if you reside in a noisy neighbourhood).
Calming scents can also be incorporated into your nighttime routine as they have been shown to improve sleep quality. Choose flavours such as chamomile or lavender, implemented via candles or essential oils.
Additionally, make it a goal to remove electronics and tech from the bedroom, as they can be overstimulating for the brain and harm our ability to drop off. So put the smartphone down and grab a book or even try out some gentle stretching exercises to help you unwind.
Maintain A Consistent Sleeping Habit
Circadian rhythm (natural sleep-wake cycle) is used by our bodies to keep a regular sleeping pattern, which is responsible for us waking up around the same time each day. However, if this rhythm is constantly disrupted (such as by changing your sleeping schedule), it can lead to poor quality sleep. As such, it is imperative to stick to a consistent bedtime and wake-up time, even during the weekends (yes, no wallowing in bed!).
Once established, your body will soon self-regulate its internal clock, allowing you to fall asleep and drift off at the same time each day.
Additionally, if you struggle to fall into a deep sleep each night, try to resist taking long naps in the middle of the day (this can stop you from feeling tired during the evening). If you do need a nap, opt for a small power nap (20 minutes or less). Once you have started (and stuck to) a regular sleeping regime, you will soon be able to train your mind and body to prepare for rest at the same time every evening.
Incorporate Regular Exercise (but not near bedtime)
Even though regular exercise is essential for our overall health (and quality sleep), it is critical to workout strategically. Try to avoid exercising close to your bedtime, as the release of endorphins and increased heart rate will keep you feeling too active, alert and energised, making it much harder to fall asleep. Experts recommend that you stop working out at least three hours before you intend to sleep, allowing your body time to relax and calm down in time.
Alternatively, you can still use gentle forms of fitness (like stretching or yoga) as they can help ease tension and relaxation. You can easily experiment with different types of working out, allowing you to find out what works best.
Keep Away From Stimulants Before Bed
Consuming caffeine, alcohol and nicotine substances close to bedtime can damage your ability to sleep and even cause you to wake up throughout the night (and broken sleep can seriously affect your body’s ability to rest correctly). Stimulating drinks such as caffeinated beverages should be avoided after mid-afternoon, and alcoholic beverages should be limited to at least three hours before you head to bed.
Even though many people believe that alcohol can make you drowsy and sleepy, it can negatively affect your restorative REM sleep.
As alternative drinks, choose warm milk or soothing chamomile tea to help you settle without any unwanted bad effects on your sleeping pattern. Just remember to be careful when you consume certain stimulating drinks to keep your sleeping pattern in check.
Keep Your Screen Time To A Minimum
Even though you may enjoy watching your favourite TV show or scrolling through your phone in bed in the hope it will make you feel relaxed and sleepy, it can actually do the opposite. Blue light, which is emitted from electronic screens, can limit the production of melatonin (the hormone that helps us sleep). As such, try to limit your screen time on your devices to an hour before bed.
Why not practice deep breathing exercises or even read the latest novel to help you fall into a relaxed state, readying your mind for sleep? Even if you insist on using an electronic kit close to bedtime, you can install a blue light filter (via an app) or even switch on night mode on your laptop or smartphone (which can reduce the effect on your sleep).
Use Meditation Or Breathing Techniques
Incorporate different meditation and breathing techniques to help calm your brain activity and reduce the hectic thoughts that can keep you awake at night. Search online to discover the correct deep breathing exercises that free your mind of worries and bad thoughts that are often more prominent as you lay in bed. You can even utilise the variety of apps, videos, and the latest podcasts that offer guides on meditation for sleep.
Add A New Comfortable Mattress And Pillows
It is essential to have a quality mattress and pillows, as they will help you obtain quality sleep. Worn-out mattresses are often uncomfortable, causing discomfort and pain and, therefore, keeping you up all night. So, it is crucial to invest in a quality mattress and pillow set that will support your body’s needs and ensure a comfortable rest.
There are a huge amount of different mattress types available, aligning with your individual preferences. There is memory foam, latex or even innerspring, all of which can help you rest in absolute comfort. Additionally, choose a pillow that works for your sleeping position and keeps your spine straight.
Aim to replace your mattress every 7-10 years, and always keep your pillows and bedding clean and washed regularly (as dust and allergens can also affect your sleeping pattern).
Summary
There is no doubt that a good night’s sleep is vital for our health and well-being. If you follow the advice in this guide, you will be well on your way to achieving this objective by altering your daily routine and turning your poor sleep around in a positive manner. You will soon have all the extra energy needed for a productive day ahead.
What do you think of my latest blog post? Let me know in the comments section at the bottom of the page.
