Is the quality of your sleep a factor in how happy you are? It is the first thing to think about if you are feeling a little drained or sluggish and not particularly joyful is your sleeping schedule.
Caffeine is almost always the first obvious cause of poor sleep. Caffeine must leave your system after 48 hours. You can have trouble sleeping if you drank too much coffee the day before. And the first thing you’ll seek if you’re exhausted because you didn’t sleep well is more caffeine!
You can gradually reduce your caffeine consumption and wean yourself off of it to end this vicious cycle. When an emergency arises, like having to get to the airport early, it becomes useful.
Here is a list of easy steps you may take to ensure a restful night’s sleep
Maintain a consistent sleeping routine
Even on weekends, try to keep your bedtime and wake-up times consistent. This will facilitate falling asleep and waking up by regulating your body’s circadian rhythm.
Create a place of safety in your bedroom
Make your bedroom the ideal place to sleep. Ensure that it is quiet, dark, and comfortable temperature in your bedroom. Use high-quality pillows and sheets made of organic cotton, and get the most comfortable mattress you can. Make your bed a relaxing area as you spend a third of your time there.
Establish a calming nighttime ritual
Read a book, take a warm bath, or play relaxing music. Consider putting calming exercises like meditation or deep breathing into practice. Even if it’s just a paragraph or two, write in a journal before going to sleep and perform a brief yoga routine.
Exercise frequently
Regular exercise can help you sleep better, but you should avoid doing anything physically demanding immediately before bed because it can overstimulate you and keep you awake.
Avoid taking naps during the day and consult a physician
It may be more difficult to get to sleep at night after a nap. If you do take a nap, limit it to 20 minutes. Take a quick 20-minute walk outside when you are feeling drained in the afternoon to get some fresh air. If you are still feeling worn out, relax for 20 minutes listening to a guided meditation.
To rule out any underlying sleep disorders like sleep apnea, it may be good to chat with a healthcare provider if you frequently struggle to fall asleep. Menopause and other hormonal changes might interfere with sleep.
