Over 50% of the population in the United Kingdom suffers from stress-related sleeping issues. That's why it's important that you take some time to relax before going to bed. For example, you can opt for a warm bath, listen to soothing music, or read a book before sleeping. Another good tip is to write a to-do list for tomorrow. This will help free your mind from having to worry about the things you need to do tomorrow.
2. Have A Routine
A routine is important for kids to fall asleep at a certain time. This applies to adults too. When you get used to a routine, your body can easily program itself to fall asleep and wake up naturally at certain times. Make sure to go to bed at a certain time every day.
3. No Technology
Don't take your smartphone, TV, or laptop to the bedroom. Avoid technology at least an hour before you go to bed. The blue light emitted from these devices will suppress the sleep hormone - melatonin.
4. A Restful Environment
Your bed should provide the right space, support, and comfort for quality sleep, a Puffy Mattress will help you to achieve a restful night’s sleep. The room should have a temperature between 16 °C and 18 °C for better sleep. Pale colors, pleasant smells, and a lack of clutter will help create a soothing setting.
5. Don't Watch The Clock
Being stressed out that you aren't getting enough sleep will prevent you from sleeping. Remind yourself to rest in bed and think pleasant thoughts than turning, tossing, and looking at the clock every 10-15 minutes. If you can't stop the habit of clock-watching, try to turn the clock around or place it somewhere you cannot easily see.
6. Foods That Help You Sleep
Healthy eating is important for quality sleep. Milk, turkey, pumpkin seeds, and chicken are beneficial foods in this regard. These foods contain chemicals such as tryptophan and serotonin. These chemicals are important for the production of the hormone that promotes sleep - melatonin.
7. Foods That You Need To Avoid
Avoid large meals in the hours before you go to bed. On the other hand, spicy foods and alcohol also don't promote sleep in any way. Consuming coffee and some of the other caffeinated drinks in the afternoon can also affect your sleep. Sugary foods are not the best to have before going to bed. The energy spike and ensuing crash you experience due to sugary foods can play havoc with your biological clock. The latest research shows that people who don't sleep well at night tend to turn to junk foods the next day. This creates a vicious cycle of bad diet and poor sleep. That's why you need to avoid these foods for a good night's sleep.