If you feel that you are not getting enough sleep or are not enjoying quality sleep, these simple ways can help for a quieter night.
1. Develop a sleep routine
It may seem tempting, but sleeping until noon on Sunday will disrupt your biological clock and cause more sleep problems. Going to bed at the same time every night on weekends, holidays and other days of rest helps to set the internal sleep / wake time and reduces the amount of movements and rotations to sleep.
Researchers at Northwestern University's Department of Neurobiology and Physiology reported that adults who did aerobic exercise four times a week improved their sleep quality.
3. Change your diet
Do not consume foods and beverages that contain caffeine, such as coffee, soft drinks and chocolate. Make dinner the easiest meal and finish a few hours before bed. Avoid spicy or heavy foods, which can keep you awake.
4. Do not smoke
One study found that smokers are four times more likely to feel unwell after a full night's sleep than non-smokers. Researchers at Johns Hopkins University School of Medicine attribute this stimulating effect to nicotine at night. Smoking also worsens sleep apnea and other breathing disorders like asthma, which can make it difficult.
5. Say "no" to alcohol
Alcohol disrupts sleep patterns and you may feel refreshed in the morning. A martini can help you fall asleep at first, but once it is over, you are likely to wake up and find it difficult to fall asleep again, according to the Mayo Clinic.
6. Do not stay on the phone, laptop, etc.
The light from these devices stimulates the brain, making sleep more difficult. Leave the equipment an hour before bed to sleep faster and sleep better.
7. Use the bed only for sleeping
Bed should be related to sleep: do not work, do not eat or watch TV. If you wake up at night, do not turn on your laptop or TV and do something soothing like meditation or reading until you feel drowsy again.