Everyone longs for sound slumber, after a long day at work. When it is bedtime, and you cannot catch your sleep, it can get very overwhelming to steadily handle the activities of a day without feeling worn out or sluggish. Much as good sleep is vital for health, not everyone is lucky enough to enjoy it. Various parameters affect how well people sleep. This means that several measures can help you sleep better every night than you have been.

Set a sleep schedule

Like you would plan for some of the essential things in your life like work, meetings, diet choices, among others, plan time for sleep. Going to bed should become a priority and a to-do thing in your daily activities. Strive to sleep at the same time every day. This kind of routine trains your brain to master sleep time. Gradually, if you stick to your schedule, sleeping will become a habit every night.

Stop smoking

If you do smoke, it may be time to stop. Nicotine that is found in cigarettes is a stimulant that prevents sleeping. Some of the heavy smokers can get up in the middle of the night so many times just to smoke. The unrest that smoking renders to your body by increasing breathing disorders and causing sleep apnea will deprive you of proper sleep.

Cut down on caffeine in the evenings

If you love your cup of coffee or tea right before bedtime, you are doing it wrong. Caffeine will go as far as to stop your brain from needing any sleep, or rather from entering into a deep sleep. Therefore, avoid intake of caffeine past 2 pm in the day.

Take time to wind down

You cannot control exactly when your body chooses to sleep because it is not an ‘on-off switch.’ Once you are prepared for bed, take your time to wind down. Let your body relax on the bed as your brain adjusts to switch off into a deep sleep.

As you wind down, you can take that time to think through the activities of that day in preparation for the next. Use this as your quiet time to reflect on your life. Otherwise, you can read a book under low-wattage light as you let your body transition from the busy day to a state of drowsiness in readiness for resting.

Wary for the background noise

Noises can prohibit you from sleeping soundly because the brain will always try to pick up the sounds and interpret them into a message. The noises can be dogs barking, music, neighbor partying, the TV downstairs, to mention a few. Technically, sleeping ear covers can help you silence the noise in the background. However, it is not to say that all noise is bad noise. There are sound machines that are made specially to help you sleep. The machines produce some noises that are low-level soothing.

Eliminate sneaky light sources

Light is a very key stimulant that signals the brain when it is time to wake up. It is why the night was made for sleep and the day for work. Much as you may shut your eyes as you sleep, light can sneak under your eyelid and signal your brain that it is time to wake up.

When the light passes through the eyelids into the part of the brain that controls sleep – the hypothalamus – your brain experiences some delays in producing the sleeping hormone – melatonin. As such, you may be asleep, but your brain is awake or halfway there. Eliminate as many light sources as possible to give your brain an easy time falling into a deep sleep.

Avoid unnecessary distractions

It is true that any form of distractions can hold you back from getting a sound sleep. Once you are on your bed, let your body and brain understand that it is time to sleep. Using your phone, eating, or watching a movie from the bed can train your brain against the idea of proper sleep.

In fact, if you are one to bring your work home, resist the urge to work from your bed. This way, your brain will not associate the bed with work. This makes it much easier for you to quickly and soundly fall asleep.

Cite this article as:
Editorial Staff, "How to sleep better every night for improved health," in Medicalopedia, April 17, 2019, [Permalink: https://www.medicalopedia.org/7413/how-to-sleep-better-every-night-for-improved-health/].