Most people find it hard sleeping early and sleeping for long, most call it insomnia but the truth is that there are little things we could do to actually improve our sleep pattern. The benefits of adequate sleep range from better heart health and less stress to improved memory and weight loss. Here are some tips to improve your sleep pattern –
Develop a sleep pattern – It might seem tempting, but sleeping until noon on Saturday will probably disrupt your biological clock and cause more sleep problems. Going to bed at the same time every night even on weekends, holidays, and other days off helps to establish your internal sleep/wake clock and reduces the amount of tossing and turning required to fall asleep.
Change your diet – Avoid food and drinks that contain caffeine, such as coffee, tea, soft drinks, and chocolate, by mid-afternoon. Let your dinner be as light as possible, and finish it a few hours before bedtime. Skip spicy or heavy foods, which can keep you awake with heartburn or indigestion.
Don’t smoke- A study found that smokers are four times more likely to not feel as well rested after a full night’s sleep than nonsmokers. Smokers also tend to sleep later than usual and they sleep for a short time. Smoking also exacerbates sleep apnea and other breathing disorders such as asthma, which can make it difficult to get restful sleep.
Skip the late night alcohol- It might seem that a few shots may make you doze off but that kind of sleep is usually not good enough and short, once you wake up you might have a hard time going back to sleep.
Reduce the heat – Relaxing on the beach on a hot day is great but that kind of heat in the bedroom could really be bad for your sleep. Keep room temperature cool and calm for a good night rest.
Black it out – Human beings usually sleep better when they’re in a dark room. Light tells your brain that its time to wake up, so make your room as dark as possible for sleep.