7 Effective Tips on How to Sleep Better That You Should Be Aware Of

A lack of sleep is a quite common issue for many people. It is important to understand that if you don't sleep enough at night, it can significantly affect your well-being throughout the day. There are a lot of factors that can interfere with proper sleep. In this article, we have gathered seven effective tips on how to sleep better that you should be aware of.

1. Reduce caffeine consumption

Caffeine is a central nervous system stimulant that can make you stay awake for a long time. You should know that people who are prone to insomnia should limit their caffeine intake. There is a common misconception that coffee is the only source of caffeine. But the truth is that tea, cocoa, chocolate, as well as some kinds of sweet soda and energy drinks can also contain caffeine.

2. Make your bedroom dark

It is important to understand that your ability to have a good sleep at night is regulated by melatonin, a sleep hormone. This hormone can be produced in the darkness during the evening. So if you want to fall asleep in time and have a healthy sleep, you need to turn off all the lights in your bedroom. You can unplug all the gadgets and hang blackout curtains to not let the light from the streets in.

3. Cope with the stress

If you are exposed to prolonged stress, it is not surprising that you may have problems with sleep. This is because cortisol (stress hormone) interferes with melatonin production. Moreover, it can be quite difficult to fall asleep if your mind is full of stressful thoughts. Fortunately, there are a lot of techniques that can help you reduce stress in your life. For example, you can try meditation and aromatherapy.

4. Lose weight

Being overweight or obese can also affect your sleep. People who have extra pounds have an increased likelihood of sleep apnea. This condition means that you can stop breathing for a long period of time and then rapidly start breathing again. Sleep apnea can awake you many times throughout the night. Losing weight can be extremely beneficial not only for your sleep but also for your overall health. If you can lose weight on your own, you can always contact a weight loss center.

5. Turn off your gadgets before going to bed

As mentioned above, the sleep hormone melatonin can't be produced properly if there is too much light. When you look at the bright screen of your TV, computer, or phone, your brain perceives this light as daylight. If you tend to spend every evening watching TV or scrolling social media, your melatonin production can be suppressed. That's why it is extremely important to turn off the tv, computer, or phone at least an hour before going to bed.

6. Practice yoga

Yoga is an ancient practice that involves your body and mind. Practicing yoga on a regular basis has a lot of health benefits. In addition to increased flexibility and preventing cardiovascular conditions, you can also improve your sleep with the help of yoga. Since this practice teaches you how to control your body and mind, it can be easier for you to relax and fall asleep.

7. Replace your old mattress and pillow

If you have an old uncomfortable mattress and pillow, they can be one of the culprits of your poor sleep at night. Indeed, it can be quite difficult to find a comfortable position if something always interferes with relaxation. The mattress shouldn't be too stiff or soft while the pillow shouldn't be too high or low. Both your mattress and pillow should hold your spine properly.