As a human being, different things can prevent you from having a good sleep – from work stress and family responsibilities to unexpected challenges such as illness, anxiety, etc. This is why getting quality sleep as an adult can be difficult.
It may be difficult to control the factors that affect your sleep but you can adopt good habits that will help you get better sleep. Try these simple tips below:
Have A Sleep Schedule
It’s advisable to sleep for about 8 hours. For an adult, you need at least 7 hours of sleep. One way to sleep adequately is to get the right sleeping schedule. Go to bed and get up at the same time every day. Limit the difference in your sleep schedule on weeknights and weekdays. Your body will get used to a sleep-wake cycle when you do this.
If you find it difficult to sleep or do this. Try to leave your bedroom and do something relaxing, read or listen to soothing music, then go back to bed when you’re tired.
Watch Your Diet
Try to go to bed light, not hungry or stuffed. This will help with any discomfort like heartburn or indigestion that could make sleeping difficult for you. Avoid really heavy or large meals a few hours to bedtime. When it’s getting closer to your bedtime, cut off drinks like coffee, alcohol, tea, and soft drinks. This can disrupt your sleep later at night.
Let Your Room Be Ideal For Sleeping
It’s one thing for you to try to get healthy sleep, it’s another to actually have a good environment for sleeping. Make your room experience enabling for sleeping – cool, dark, quiet, limit the exposure to light at night – so you can fall asleep easily. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan, or other devices to create an environment that suits your needs.
Also, try activities that relax your body before bedtime, such as taking a bath or using relaxation techniques.
Manage Your Worries
In life, we all go through different struggles and worry about different things. This can affect our sleep if not looked into properly. Try as much as possible to resolve your worries and concerns before its time for you to sleep. You can try jotting down the things on your mind and set them aside for the next day. You can also adopt some stress management techniques like getting organized, keeping a positive mind, accepting that there are some things that are beyond your control.
Just relax and let tomorrow worry about itself, like the popular Nigerian slang “ Relax, problem no dey finish”.
Limit Your Naps To 30 Minutes
If you choose to sleep in the afternoon, limit yourself to a 30-minute nap and avoid doing so late in the day.
If you work at night, however, you may need to nap late in the day before work to help make up for your sleep debt.
Know when to contact a doctor
Occasionally, almost everyone has sleepless nights, but if you find it difficult to sleep often, try contacting a doctor – Click here. This will help you identify and treat any underlying causes so you can get the best sleep you deserve.