Don’t feel like you get quality sleep? Here’s the secret to a great night’s rest

There’s nothing worse than waking up in the morning feeling more exhausted than you were when you went to bed. It can be so frustrating to get an awful night’s sleep and still have to go about your daily responsibilities, all while still feeling terrible and unrested. If it seems like this problem didn’t plague you as a child, you’re probably right.

As we age, our sleep patterns can get disrupted and result in less quality rest, which can then result in not just grogginess and exhaustion, but even some serious health complications. Insomnia can put you at risk for heart disease, diabetes, and even obesity, according to Harvard Health. Additionally, it can negatively impact your mental health and mood, and cause your quality of work to decrease.

While persistent insomnia might make you reach for sleeping aids and melatonin, they’re not always the best solution. Sleeping aids aren’t usually meant to be taken for long periods of time and could have negative consequences on your health. The side effects of these medications far outweigh the benefits, and unless your doctor prescribes them they’re best used sparingly.

1. Don’t Use Your Bed For Anything Other Than Sleeping

One of the easiest yet most effective things you can do is to reserve your bed solely for sleep. Try to refrain from sitting in your bed throughout the day while doing other things, especially working if you work from home.

Associating the bed with sleep only helps signal to the body that it’s time to sleep when you do finally climb into bed after a long day. When you use it for anything and everything, it no longer acts as a stimulus for sleep.

2. Create a Bedtime Ritual

Having a little ritual you perform every time you settle down for bed can also serve as a stimulus for sleep. This can be anything that relaxes you and helps you to calm down and unwind for the night.

This ritual can range from a glass of caffeine-free hot tea, listening to serene music, reading a chapter of a book, or anything else that helps you get ready for bed. Performing this ritual every night gets your body and mind accustomed to bedtime.

3. Don’t Drink Alcohol or Caffeine Before Bed

For many people, insomnia is caused simply by what they consume right before they try to sleep. Caffeine is a stimulant, and will actually do the opposite of making you sleepy. If you’re having a soda, coffee, or other beverage with high caffeine levels in it a couple of hours before your bedtime, you could be causing your own insomnia. Similarly, alcohol can also greatly disrupt your sleep cycle, and even keep you awake longer than you want to be.

Article Link - Don’t feel like you get quality sleep? Here’s the secret to a great night’s rest

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Author - Jessica Aurelia

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