Various elements can disrupt a restful sleep. This can be due to work pressure, familial obligations, or health issues. However, there are occasions when falling asleep does not happen effortlessly.
While these factors can sometimes be uncontrollable, you can establish habits to promote better sleep, like the following:
Follow a sleep schedule
A healthy adult will need no more or less than 7 to 8 hours of sleep. Following this number, create a schedule and oblige to it consistently. Maintain a consistent sleep schedule by going to bed and waking up at the same time daily, even on weekends. Doing this can help your body establish a natural sleeping pattern.
Pay attention to your diet
Never go to bed when you are hungry or overly full. Avoid eating heavy meals a few hours before your bedtime. Doing this may cause discomfort and hinder you from having a restful slumber.
You must also avoid drinking or taking any drugs, beverages, or food with nicotine, caffeine, and alcohol. The stimulating effects of nicotine and caffeine can linger for hours and prevent sleep. Alcohol, on the other hand, can induce drowsiness and disrupt sleep later in the night.
Create a relaxing environment
Before sleeping, make sure your environment is comfortable–calm, dark, and quiet. Blue light from electronic gadgets can hinder sleep onset; hence, you should try to limit your screen time at night. Consider utilizing block-out curtains and earplugs if you are sensitive to light or noise.
As a pre-sleep routine, you can engage in calming activities like taking a warm bath or relaxation exercises like yoga to encourage a restful slumber.
Limit daytime naps
Do not take long naps during the day, as this can disrupt your nighttime sleep. Keep naps to a maximum of one hour and refrain from napping in the late afternoon or evening. If you work night shifts, a late-day rest might be necessary to compensate for sleep deprivation before your shift.
Incorporate physical activity into your daily schedule
Incorporating regular physical activity can help you sleep better at night, but never do it before your bedtime. Physical activities before sleeping can raise your heart rate, body temperature, and alertness. Engaging in said activities stimulates the production of adrenaline and endorphins, preventing you from sleeping.
Purchase quality mattress
Investing in a quality mattress can help you achieve a more restful sleep. If you have a sleeping disorder, you can search the net for the best mattress for insomnia. A good mattress can provide support, which is crucial for spinal alignment and reducing discomfort as you sleep.
AiR by Nishikawa is one of California’s most reliable suppliers of quality mattresses. Our Sleep Technology offers a specialized design, helping you achieve much better sleep. By utilizing urethane’s elasticity, our mattresses are engineered to facilitate and maintain a natural sleep posture while evenly distributing your body’s pressure. This design allows you to sleep comfortably, regardless of your sleeping position.
To learn more about our products, visit our website at https://www.air-nishikawa.com/.
