Do you want to sleep better and wake up feeling refreshed? Here are 25 science-backed tips to help you sleep more efficiently. Getting 7-9 hours of sleep a night is essential for your health. Depending on your age, you may need a little more. For example, adolescents need 8 to 10 hours and newborns 14 to 17 hours.
Pay attention to what you eat and drink. Don't go to bed hungry or full. Avoid caffeine up to six hours before bedtime, as it can stay in your system for up to 9 hours. Include physical activity in your daily routine, but make sure you stop exercising 2-3 hours before bedtime, as this could interfere with sleep.
Natural sunlight or bright light during the day helps maintain a healthy circadian rhythm and improves daytime energy, as well as the quality and duration of night sleep. Keep your room cool, dark and quiet. Lower light levels tell the brain to produce melatonin, the hormone that causes sleep. Try different temperatures to find out which one is most comfortable for you - around 70°F (20°C) is best for most people.External noise, often from traffic, can cause sleep problems and long-term health problems.
Attenuate them at home 2 to 3 hours before bedtime.Alcohol is known to cause or increase symptoms of sleep apnea, snoring, and altered sleep patterns. It also alters the nocturnal production of melatonin, which plays a key role in the body's circadian rhythm.Try to sleep and wake up at the same time every day. This helps to set the body's internal clock and optimize sleep quality.Let go of any work, delicate discussions, or complicated decisions 2 or 3 hours before bedtime.A study found that a new mattress reduced back pain by 57%, shoulder pain by 60% and stiffness in the back by 59%. It also improved sleep quality by 60%.Nocturia is the medical term for excessive urination at night.
Do not drink anything in the last 2 hours before bedtime.If you have to get up at night, it can be difficult to get back to sleep quickly.Melatonin may be one of the easiest ways to get to sleep faster.Comforting rituals like drinking a glass of warm milk or listening to relaxing music can help you fall asleep.Try breathing exercises like 4-7-8 breathing - inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds.Read something that calms you down, meditate, listen to quiet music, or take a warm bath about an hour before going to bed.Having an old or fallen mattress can interfere with your sleep and cause you to wake up stiff. Most mattresses have a lifespan of around 8 years.Do not set aside more than eight hours to sleep.