Besides eating and drinking, sleep is one of the most basic things that the body needs. Sleep provides an opportunity for the body to repair damaged cells and tissues and build new ones. No wonder various studies say that you need to sleep well every night. So, how do you get a good night’s sleep without any disturbances? Come on, check out some of the tips below!
Tips for getting a good night’s sleep
Everyone’s sleep needs are different. However, the CDC recommends adults get 7-8 hours of sleep per day. So, so that you can get enough rest, follow some of the tips.
- Wake up at the same time every day
Waking up at the same time each day can help you sleep well, by setting your body’s biological clock while making you feel more energized.
That’s why many experts recommend setting a wake-up alarm every morning at the same time, including on weekends, and avoiding hitting the snooze button when the alarm goes off.
Extending your sleep time should make you less refreshed and feel weaker so you can fall asleep quickly during activities.
In addition, make sure you can fall asleep when you get into bed. If within 20 minutes you still have trouble closing your eyes, do something that can calm your mind, for example listening to music while sleeping or reading a book and you can use the pillow with shredded memory foam for a night of better sleep.
- Exercise while sunbathing every morning
Instead of hitting the snooze button over and over again, experts recommend starting your day at least 5 minutes early in the sun and meditating.
Morning sunlight can make you more “literate” because light signals to the brain to stop the production of the sleepy hormone melatonin and replace it with adrenaline as a sign that it is time for you to move.
Try walking or exercising in the sun for at least 20-60 minutes after you wake up. People who regularly exercise while sunbathing every morning can sleep soundly and have a better quality of sleep.
- Pay attention to food and drink
You may not realize that what you eat and drink affects your restful sleep. For example, drinking coffee at night can make you more alert, making it harder for you to close your eyes.
That is why avoid drinking coffee at least six hours before bedtime. The reason, your body takes several hours to process caffeine. In addition to coffee, caffeine is also found in tea, soft drinks, and energy drinks.
The recommended drink you drink before bed is a glass of warm milk or a cup of herbal tea, which is tea made from plants other than tea, for example, chamomile tea.
Likewise with a big meal before bed. This habit can trigger stomach acid to rise into the esophagus, causing discomfort in the stomach. So, avoid eating large portions before bed and choose to eat a healthy snack 2 hours before bedtime.
- Take a short nap
The body will experience two peaks of fatigue in one day, namely at midnight and during the day. So, what’s wrong if you take a moment to relieve sleepiness with a nap. However, stick to the rules of a good nap, for more information about sleep.
Like, it doesn’t need to be too long, it’s only about 20-30 minutes because taking a nap too long will make your night’s sleep so restless. Be sure to set an alarm so you don’t oversleep.
- Create a comfortable sleeping atmosphere
Create a room atmosphere that suits you. This often means a clean, quiet, cool room, with appropriate lighting, for more information: ghostbed
The reason is, that sleeping in a bedroom that is dirty, hot, noisy, and the light is bright can make it difficult for you to sleep. So, don’t rule out these tips if you want to sleep well, okay? You also need to apply the same with your naps, so you can still rest comfortably even if only for a short time.
- Learn to deal with stress
Stress and feelings of anxiety can be the cause of your difficulty sleeping. This is because, at that time, your brain is busy thinking about various things that you are worried about and afraid of so your mind becomes restless and your eyes are difficult to close.
If you want to sleep well, you need to learn to manage stress. How to? There are many ways you can take, such as taking your mind off stress by doing activities you enjoy, such as journaling or taking a leisurely walk to the park.
So that your body and mind become more relaxed, you can try relaxation before bed, one of which is your breathing exercises or meditations.
- Consult a doctor if necessary
The methods above are generally effective enough to help you sleep soundly. If you continue to have trouble sleeping, it’s most likely a sleep disorder and this may require medical attention. Therefore, do not hesitate to consult a doctor.