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HEALTH

6 Tips For A Perfect’s Night Sleep

Start by turning off your phone

BY Pauline Katethya

Apr 19, 2022, 12:17 PM

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I love my sleep so much that sometimes when I wake up, I go back to sleep. I get mad when I have those bad nights where I can’t sleep and all I do is toss and turn. It’s even worse when you have to get up several times in the middle of the night to pee.

Getting quality sleep is important for the body. It improves your thinking, lowers your blood pressure, boosts your immune system, and helps you maintain a healthy weight. To avoid waking up tired or irritable, here are tips for a good night's sleep.

Get A Comfortable Mattress

Having a comfortable bed and a mattress is one of the best things you can have in life. Nothing is as troublesome as sleeping on a squeaky bed or a mattress that takes the shape of your body once you have laid in it for a few seconds. You can’t even have good dreams on this kind of bed. 

A bad mattress will not only affect the quality of sleep you get but also your back. It will distort your spine resulting to back pain. When a mattress ages it starts to lose its ability to effectively support you. More pressure is placed on your muscles to support your body and this is why people wake up tired or with pains in several parts of their body. Having clean bedding and a comfortable cotton pillow is essential too.

Have A Night Routine 

Have you ever left your charger or something important at home because you thought you had placed it in your bag as you usually do? When you are used to a certain routine, the mind and the body gets used to it. This is why it is important to have a sleep schedule because that way, your body won’t be confused. It will automatically prepare you to go to sleep when it’s time hence helping you get quality sleep, with or without an alarm. Irregular sleep patterns cause fatigue and increase the risk of obesity, high blood pressure, and heart attacks.

On weekends it’s important to try and stick to your sleep schedule so you don’t struggle to adjust on weekdays. Having sleep rituals like listening to music or meditating are important ways to help you relax before bed and fall asleep faster. 

Avoid Caffeine And Alcohol Before Bed 

People take these intending to get drowsy and sleeping faster but it does the opposite. Caffeine stimulates your nervous system and may stop your body from naturally relaxing at night. This reduces the quality and the amount of sleep you get. Even though alcohol might help you feel sleepy, it may disrupt sleep later in the night. It is also known to cause or increase the symptoms of sleep apnea (a sleeping disorder), snoring, and disrupted sleep patterns.

Eating too much or too little before bed can be discomforting and affect the amount of sleep you get. It’s advisable to eat a healthy snack or take a small portion of food. 

Take A Warm Bath Before Sleeping 

Taking a warm bath before bed not only helps me feel fresh, clean and relaxed but also helps me sleep better. We tend to sleep faster and have a deep sleep when we shower because our body temperature tends to drop after a warm bath, which can induce better sleep. If you don’t want to shower, you can soak your feet in warm water, it will do the magic too. 

Avoid Distractions In Bed 

Receiving phone calls, responding to emails, reading, or watching movies in bed will keep you awake for longer hence disrupting your sleep cycle. You might wake up tired with puffy eyes due to lack of enough sleep and this may affect your productivity during the day. So before you go to bed, make sure your only agenda there is to get quality sleep. 

Wear Comfortable Night Wear

You need to be as comfortable as possible. If you wear a night gown that is too long or too tight, you won't be able to sleep because you will be uncomfortable the whole night. A long night gown will keep restricting you to turn well and a tight night gown will feel as if you are not breathing. The material of the night gown matters too. Don't wear one that will make you feel too hot because you will not sleep sis. Also don't wear one that will keep pulling your sheets every time you turn because trust me, that feeling is annoying. You will have to keep waking up to make your bed every time you turn. So, be as comfortable as possible and choose the prefect night wear.