Many people don’t get enough sleep at night for many reasons. But, a lack of sleep is not good for your overall health. It can have both physical and mental effects on the body. This is the reason you must maintain a good sleep habit and a healthy lifestyle. Below are some practices that can help you get that much-needed sleep at night.
Avoid Taking Anything that can Interfere with your Sleep
Caffeine, nicotine, and alcohol may interfere with sleep. Caffeine is a stimulant which can keep you awake. Therefore, try not to take anything with caffeine a few hours before bedtime. Also, if you are a smoker, you must refrain from using tobacco products when it is almost bedtime. While alcohol may help some people bring them to sleep, it can make wake you up after its initial effects have disappeared.
Take Herbal Supplements
There are many herbal supplements in the market that promise to induce sleep. One of them is kratom, an extract derived from kratom leaves. This product is found to provide a calming and relaxing effect. When you experience this effect, it won’t be long before you start craving your comfortable bed.
Create a Sleep-Inducing Environment
A cool, dark, quiet environment can help in promoting sound sleep. You can achieve this environment by lowering the volume of outside noise, using heavy curtains to block out light, and keeping the temperature comfortable. Also, it can help you keep your TV, work material, and computer out of your bedroom.
Maintain a Healthy Pre-Sleep Routine
In order to ease the transition from your wake time to sleep time, try to engage in relaxing activities one hour before bedtime. You can do this by taking a hot bath, doing some relaxation exercises, or reading a book. But, make sure you don’t perform stressful activities since these can cause your body to produce the stress hormone cortisol. This hormone will increase your alertness.
Maintain a Consistent Sleep Schedule
It can be tempting to stay awake late at night for your favorite TV show but this can only make it hard for you to sleep later. To get enough sleep every night, you need to create a sleeping schedule you can stick to. For instance, if you prefer to sleep at 9, don’t be tempted to ignore the time. Your body will get used to your consistent sleep schedule and don’t try to fight with it when it wants to rest.