Millions of people around the world take it for granted the fact that they are able to sleep well every single night. There is also another set of millions who are so frustrated with their inability to get good sleep at night. However, it should be noted that most of the people unable to sleep well at night are sometimes to blame for their problems.
Things you must stop if you want to sleep well at night
What this means is that they are partly responsible for their inability to sleep at night and when you take a closer look at them, you’ll find that there are certain behaviors they have formed that ultimately interfere with the quality of their sleep. If you haven’t been finding it easy to sleep well, there are certain things you must put an end to if you are to regain your ability to sleep well at night. It goes beyond having a comfortable bedroom and investing in a quality mattress, complete with a high a classic mattress topper.
Stop using your gadgets at night
Thanks to modern technology, people can easily access gadgets such as smartphones and tablets from any place at any time during the day. It is a good thing to use these gadgets because they make life so simple and so easy. However, when you don’t watch how you use them and where you use them, they may become not just a source of distraction in life but also the number one killer of quality sleep at night. If you know that you have the habit of using your gadgets in bed or in the bedroom, then you should know that it is one of the reasons why you may not be having quality sleep.
Using the gadgets at night not only eats into your sleeping time but also they expose you to the blue light that goes against the functioning of the natural sleeping pattern. Exposure to the blue light stops the production of sleep hormones which are needed to make you fall asleep and have quality sleep. Therefore, you have to ditch the habit of using gadgets at night especially in the bedroom and when in bed.
Taking alcohol to fall asleep
There are very many reasons why you should never rely on alcohol as a sleeping aid at night. Alcohol, in most cases, will work contrary to your thinking. Instead of making you fall asleep, it will actually stop you from falling asleep and remaining asleep. To begin with, alcohol is known to give a false illusion of relaxation. When you take it, you will think that you’ll get drowsy and fall asleep. Though this may be true for the first few hours of sleep, once the effects wear out of your body, you will get awake right in the middle of the night and falling back asleep will be a difficult task.
Therefore, alcohol should never be relied upon as a source or as a method of falling asleep. The same is also the case for stimulants like caffeinated drinks or energy drinks before going to bed.
Partying all the weekend
If you’re the kind of person who spends the entire weekend partying with friends and family, then you should not complain about not having quality sleep at night. You have to remember that you have a natural sleeping pattern that must be observed every single day if you want to get the most from your sleep. However, if you’re a party animal, and you’re in the habit of going to parties on Fridays and Saturdays and probably on Sundays and coming from these parties late in the morning, then you will be interfering with your natural sleeping pattern and as such, it will be a difficult task for you to have the ability to sleep well at night.
Therefore, you must reduce your partying and you must ensure that you also sleep well during the weekends. That it is a weekend does not mean that you have to interfere with your natural sleeping pattern.
Stop going to bed too early
There’s a reason why you need to be very specific with the times you go to bed and the time you wake up. The reason is that it enables your natural biological clock to know when to sleep and to know when to wake you up. If you are erratic with when to go to bed and when you wake up, you will always be confusing the natural biological clock and as such, it will not be in a position to grant you the ability to sleep well at night.
This is why it is important that you have a specific time for going to bed and a specific time for waking up. You must also ensure that you don’t go to bed too early because when you do that, you will deplete your sleep within the night and wake up before it’s time to wake up. Since you have nothing to do on the way to go, you lie around in bed dosing left, right and center, and come morning, you will wake up feeling tired and wasted.
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Create a routine for going to bed
Your sleeping pattern will deliver you incredible results when you create a routine for it. By creating a routine, you will be instituting a certain set of activities that will slowly signify to your body that you are heading to bed so that once you get to bed, it will be in a position to enable you to rest well for the night. And as far as the routine goes, it should be a definite set of activities that you must do every evening before getting to bed. These may vary from one person to another but what you must do is avoid things that are likely to ruin your sleep.
For example, you must not take a very heavy meal before going to bed and you must also avoid alcohol or any other caffeinated drink that might potentially increase your metabolic rate and deny you the pleasure of sleeping well at night. Again, you must set a specific time for going to bed and a specific time for getting out of bed. If you can establish a pattern of the things you do before going to bed, your biological clock will pick up the cues and with time, it will create a very smooth transition into your falling asleep and staying asleep.