Our bodies need sleep. You would notice a significant decrease in your overall daily performance if you fail to get at least 7-8 hours of sleep at night. The first thing you would notice is the sleepiness, followed by the lack of alertness. These effects can immensely reduce your productivity during the day.
A good night’s sleep is a must if you want to feel energized in the morning. However, not everyone has the ability to get a good night’s rest. Others require help just to be able to sleep without having to wake up in the middle of the night. It is only a matter of adjusting your daily schedule and activities so that you can accommodate these tips and enjoy a good night’s rest regularly.
Here are some tips to consider:
- Purchase a Comfortable Mattress and Pillow
A comfortable mattress and pillow are essential to getting a good night’s sleep. If you sleep on a poor quality or worn out mattress, you may suffer body aches when you wake up. A poor quality or worn out pillow, on the other hand, could even give you a stiff neck in the morning or cause you to snore all night.
There are different kinds of pillows in the market that offer support for different body parts while you sleep. You might want to check out body pillows since they are built to give support to your neck and back. Neck pillows, however, are designed to hold your neck in place while you sleep on your bed or inside a vehicle.
Studies have shown that exercise helps alleviate sleep disorders. People with sleep problems, like insomnia, have experienced better and longer sleep after exercising during the day. Another study has shown that even only a 30-minute workout each day can help improve a person’s sleep duration and quality.
If you think you don’t have the time to insert a few minutes of heart-pounding exercise in a day, you can try yoga. There is an 8-minute yoga routine that is designed to help relax the body and mind. This routine should be done before you sleep and can be performed in bed.
- Avoid Caffeine and Nicotine Before Bedtime
Caffeine is a component used to keep people awake and alert. It is normally found in coffee, tea, and sodas. It boosts one’s heart rate thereby increasing blood flow that would energize the person taking it. It is highly advisable not to take caffeinated drink hours before going to bed.
Nicotine works the same way as caffeine. Nicotine can alter the energy patterns of the body. Cigarette smoking stimulates the body, thus increasing its energy. Heavy cigarette smokers are found to have a higher probability of contracting sleep problems than non-cigarette smokers.
- Have Sex Before Sleeping
Sex is also a great way to help people fall asleep. Sex is an exhausting activity which requires at least two participating individuals. The activity stimulates the body by blasting it with hormones.
After orgasm, the hormone prolactin is released by the body. This hormone is responsible for the relaxed feeling and sleepiness after sex. Sex is also known to help have a deep sleep, giving you a good night’s rest.
- Have a Proper Sleeping Schedule
If you want to have at least 7 hours of sleep, you need to train your body to sleep and wake up within a certain time frame. For example, if you need to be at work by 7:30 AM and you need at least an hour to get ready, you should wake up at 6:00 AM. With that schedule, you need to sleep at 10:00 PM every night so your body would get used to the routine.
You don’t need to rely on sleeping pills or supplements just to have a long and peaceful sleep tonight. Follow these tips and you’ll be able to achieve it easily.