- Exercise Regularly
A daily walk won’t just give you a slimmer silhouette, but it can mean the difference between falling asleep and staying awake. Getting some exercise can help increase your sleep inducing hormone levels such as melatonin. In a study, it was revealed that postmenopausal women who exercised were able to fall asleep much faster than those who didn’t. Working out in the morning is the best idea as waiting until close to bedtime may actually have a reverse effect. Plus, bright daylight in the mornings can positively impact your circadian rhythm.
- Use Your Bed Only For Sleeping And Sex
It is often tempting to handle work and take phone calls in bed, but this practice can disrupt your sleep patterns. Avoiding television is also a good idea as your bed will become a stimulus for everything but sleeping and sex. According to reviews, finding the perfect mattress will help you to get a great night’s sleep.
- Keep It Dark
It is important that your bedroom is free from distractions that can disrupt your sleep patterns. Bright or flashing lights, electronics, and anything that may increase noise levels should get removed. An ideal bedroom is one that’s dark and cool enough for sleeping.
- Create Your Own Sleep Ritual
When you were a child, your mother probably read you a bedtime story and tucked you in at night. These were all signals that it was time to get to sleep. Even as you get older, it is important to create your own bedtime ritual whether that’s drinking warm milk, listening to light music or taking a hot bath. A ritual will help signal to your brain that it’s time to get ready for bed.
- Avoid Going To Bed Full
It is important to avoid going to bed with a too full stomach or one that’s too empty. Either case will keep you up at night with discomfort. Avoid eating two or three hours before bedtime. On the off chance that you’re very hungry, choose a healthy snack such as an apple or cheese.
- Avoid Stimulants
Avoid any drinks that contain caffeine or alcohol as they’re both sleep disrupting stimulants. Many people wrongly believe that chocolate is okay, but it actually contains caffeine as well. Though alcohol may make you feel sleepy, it will actually have the opposite effect when you try to get to sleep. It is also best to avoid anything acidic such as orange juice or anything spicy as they can result in heartburn.
- Handle Your Stress
Sometimes, dealing with stress is easier said than done, but whatever worries you during the day may actually work to keep you up at night. Whether bills or problems with work, try to remain mindful of the situation and reserve working on it for the following day. Worry and anxiety activate fight-or-flight hormones in your body that once again make it hard to sleep. Many people find that relaxation techniques such as meditation are quite helpful in keeping their stress at bay while also helping lower their anxiety levels.
- Find A Solution To Your Problems
If you have an urge to move your legs or if you feel a burning sensation in your chest, throat or stomach, you could be suffering from the common symptoms of restless leg syndrome or GERD. It is important to share your disruptive symptoms with your primary care provider as they can help you address the problems with either lifestyle changes or the necessary medications.