Your routine, health, and lifestyle can all contribute to your sleep quality each night. If you often feel tired throughout the day or crave sleep as soon as you have stepped out of bed, you might be struggling with sleep deprivation.
If you want to feel fit, healthy, and energetic each day, read this informative guide to improving your sleeping habits.
Adopt a Consistent Schedule
A poor bedtime routine could make it difficult for you to fall asleep, or you might feel wide awake in the middle of the night. If this sounds familiar, you may need to adopt a more consistent schedule. For example, you must go to bed and wake up at the same time each day, even during a weekend. Plus, you must sleep for at least seven hours each night.
Skip Daytime Naps
If you feel sleep-deprived, you might want to take a daytime nap to catch-up on shut-eye. However, this could interrupt your sleep at night, so you will wake up feeling tired the next day. For this reason, you must skip the daytime nap to develop a healthier sleeping pattern. If you do need to nap, you must limit it to 20 minutes.
A Sleep Disorder Diagnosis
Your poor sleep quality could stem from a medical condition that is keeping you awake at night. Common sleep disorders include:
- Sleep apnea
- Restless leg syndrome
- Circadian rhythm disorder
Rather than ignoring the problem and hoping it goes awake, you must receive a professional diagnosis to protect your health and enjoy a better quality of sleep. For example, if you are snoring loudly at night and pausing between breaths, you might have sleep apnea. If so, you could benefit from a snore guard appliance or continuous positive airway pressure (CPAP) therapy.
Manage Your Stress Levels
Worries and concerns could keep you up at night. If you have a high-pressure job or personal issues, it might help writing down what is on your mind before bed to enjoy mental clarity. Also, write to-do lists, set priorities for the next day, or organize your work bag before bed. It could help you drift off as soon as your head touches your pillow.
Create a Relaxing Environment
Creating a relaxing environment could help you to fall asleep with ease each night. Keep your bedroom cool, quiet, and dark to support shut-eye, and avoid light-emitting screens before you go to bed.
Don’t forget to incorporate sleep aids into your bedtime routine, too, such as:
- A fan
- Sleep mask
- Blackout blinds or curtains
- White noise machine
Avoid Caffeine, Nicotine, and Alcohol
The food and drink you consume before bed can determine your sleep quality. For example, caffeine and nicotine are stimulants that can take many hours to wear off and may cause you to lie awake.
Also, you should avoid drinking alcohol. While a few beers or a glass of wine might help you fall asleep, it could result in you staring at the ceiling in the middle of the night.