Have you ever had a bad night’s sleep? Chances are that you have had it at least once in your life.
Experiencing this is uncomfortable and nerve-wracking during the night when you are twisting and turning in bed trying to fall asleep, but also when the morning comes. Even more so when you have to be at work or school, and you don’t have the luxury of sleeping in or taking a day off at the last minute.
When unhealthy sleeping or lack thereof altogether becomes a pattern, this can heavily disrupt your life and the tasks you perform daily. From the smallest chore at home to more complex responsibilities and demanding deadlines at work, your performance and energy levels will be diminished. It won’t be long until you get caught in a vicious cycle. For this reason, it is of the utmost importance you develop a healthy sleeping pattern.
Keep in mind that the most minor change might be able to help you, and be patient with yourself until you find your success formula. So, here are five ways you can use to improve your sleep:
Create a sleep schedule
This sounds easier said than done, indeed. However, an important aspect to realize is that you don’t need to succeed at finding a suitable and healthy sleep schedule right away. Chances are, it will be challenging to find the right recipe, so to speak, and even more challenging to stick to it, especially if you aren’t used to this. So, don’t put any unnecessary pressure on you and take it step by step.
An excellent place to start would be to reduce long naps during the day. As tired as you are, when you sleep for too long in the middle of the day, it might make you more unfocused than you were before. This happens because your body is not necessarily used to sleeping long hours during the day, and it will also be more difficult for you to sleep at night. If you need to take a nap, try what is called a power nap, which is no longer than 30 or 40 minutes.
Find the cause of your bad quality sleep
It is of the utmost importance you eliminate any sleep disorder. And while you are trying to develop a healthy sleeping pattern, it might help you find the cause of your bad quality sleep or lack thereof. Some of the most common causes are as follows:
- Particular medication: For instance, you could look at anything you might have recently introduced in your diet, such as a supplement that might contain caffeine.
- Psychiatric causes: Your lack of sleep might be caused by an undiagnosed disorder, such as anxiety. If this is the case, don’t worry, there are things you can do to alleviate the symptoms if you seek professional help.
- Social causes: If you are working overtime too much or in an industry where night shifts are required, you might want to reconsider this aspect.
The causes mentioned above are only some of the possible ones, so it is crucial you allocate time to find if any of these or another issue is what is causing your poor-quality sleep. Once this is identified, you can take the necessary steps towards solving the problem.
Create a proper environment
It might seem like an unimportant aspect; however, it is crucial to have the proper environment for resting in your bedroom. If the room where you are supposed to relax, recharge your batteries and let go of the day’s worries is too bright, or the temperature is causing you to be uncomfortable, then your sleep will have to suffer from this.
Therefore, the atmosphere in your bedroom should be created to make you feel safe and relaxed. This means adjusting the temperature, as stated earlier, buying a comfortable mattress and high-quality bed sheets. Plus, it is essential not to underestimate the importance of wearing cozy sleepwear.
Whether it is nighties or comfy loungewear in Canada, it is crucial to invest in nightwear of good quality. For this reason, only look for premium materials, such as cotton or linen. Once you feel comfortable, the quality of your sleep might improve.
Include some form of physical activity
If you are not the type of person who works out too often or goes to the gym on a regular basis, it might be challenging to include some form of physical activity in your everyday schedule. However, you don’t have to start by forcing yourself to stay in the gym for hours on end or trying workout sessions for experienced gym-goers.
In order for this to work, it is essential you do it on your own terms without putting any pressure on yourself. For instance, try a yoga or a Pilates session for beginners, or maybe you prefer jogging with a friend from time to time. If you take it easy, you might just discover a new passion. If this is not your style, perhaps you could try a sport, such as badminton. These types of activities can be extremely fun while promoting a healthy lifestyle. Plus, it is guaranteed your sleep will be improved sooner or later.
Pay closer attention to your diet
If you have a busy lifestyle and are always rushing to do something, chances are you are eating your lunch on the road and opting for not-so-healthy diet options. It is understandable that sometimes life can get in the way, and having many responsibilities can interfere with your diet. However, for the sake of your health, it is vital you start paying closer attention to how and what you eat.
You could start by bringing a healthy or home-cooked meal from time to time. Then, this might soon become a healthy pattern. If you don’t like cooking, there are catering services that offer delicious and healthy alternatives. What’s more, if you are a coffee lover, it might be necessary to cut back on the caffeine intake you give to your body.
If you have trouble sleeping and wish to develop a healthy sleeping pattern, every small change matters. It is of the utmost importance you are kind to yourself during this period, as any added stress can do more harm and stop you from getting a well-deserved rest.