Worldwide, millions of people find it difficult to sleep. In fact, it is estimated that there are over 1.5 million cases of insomnia recorded in Nigeria every year. Most of the recorded cases of insomnia can be linked to various factors such as anxiety, poor sleeping habits, depression, chronic illness, lack of exercise, and the side effects of certain medications.
Sleeping well is just as important as exercising regularly and having a healthy diet. Resting properly can leave you feeling healthier. In contrast, when one does not sleep properly, it can have many negative effects on the person. Lack of sleep can lead to poor brain function, increased risk of getting a disease, and even weight gain.
Many find it hard to fall asleep while others have difficulties staying asleep. Whichever one is your case, this article will provide proven methods that can help improve the quality of your sleep.
1. Increased Bright Light Exposure
Everyone has a natural biological clock that allows them to adapt to the physical changes in their environment which are linked to day and night. This biological clock, known as the circadian rhythm, ensures that we do the right thing at the right time. As a result, the body naturally knows when to sleep and when to be awake.
To keep your circadian rhythm healthy, increase your exposure to bright lights. A few hours being exposed to bright lights can help improve the quality of your sleep. It helps you fall asleep faster and helps maintain sleep. So if you have trouble sleeping, spend a few hours outside. You’ll notice significant changes when you do this regularly.
2. Regular Exercise
Yes, the value of regular exercise can never be overemphasized. Research shows that having a regular exercise routine can not only improve your health, but it can also improve your sleep. In fact, regular exercise can even offer more benefits than many sleep-inducing drugs.
However, performing it late at night may make it hard for many to fall asleep. Exercise increases alertness and as such, you may find it hard to fall asleep when you do it late at night. For others, however, exercising at night doesn’t have negative effects. Hence, it depends on the individual.
3. Relaxing Shower
Having a relaxing shower or bath before bed can increase your sleep quality significantly. Taking a hot bath for an hour can help you sleep deeper. If you do not wish to take a full bath, you can bath your feet. This can help you relax and sleep better as well. Do this every night, and you’ll sleep better.
4. Avoid Liquids Before Bed
Drinking large amounts of liquids before bed can make sleeping difficult. It could lead to excessive urination at night. It can make you wake up regularly at night to ease yourself, thereby, affecting your sleep. People are different and as such, won’t be affected the same way.
However, it is best that you reduce your fluid intake and drink fluids 1-2 hours before retiring for the night. Additionally, don’t forget to use the bathroom before you sleep. This reduces your chances of waking up at night.
5. Sleep Comfortably
Many people sleep better when they lodge in hotels. This is because the bed quality of the hotel and the relaxing environment make sleeping easier. Now, you don’t have to change your bedroom to that of a 5-star hotel. Not everyone has the finances to achieve that. However, you can improve the quality of your sleep by ensuring that your bed, mattress, or pillows are changed when necessary.
Old beds and mattresses can increase back and shoulder pain, which in turn, can make sleeping uncomfortable. It is advised that you change your bedding every 5-8 years. This can improve your sleep greatly.
A good night rest is very important to improve your immune system and to keep you healthy. These 5 tips mentioned in this article can help improve your sleep considerably. However, if you’ve tried all these and you haven’t seen much change in your sleeping pattern, see your doctor. It could be as a result of an underlying disease or condition. However, these lifestyle changes may be all you need to sleep better at night.
Feel free to talk about any challenges you may be having regarding your sleep. I’ll be happy to offer the needed advice in the comment section.