Most people don’t know that 63 percent of adults don’t get enough sleep.
That’s a huge percentage, especially when they think about the number of ways a lack of sleep negatively impacts our lives.
And no, we’re not just talking about getting some bags under the eyes and looking a bit under the weather.
A lack of sleep can affect a person’s cognitive performance, make them more susceptible to irritable moods and depression, and it can put them at a higher risk of developing heart disease, diabetes, obesity, and high blood pressure.
So, how do they get a better night’s sleep so they can avoid these damaging risks? Read on to learn 5 simple ways to get a better night’s sleep.
1. Set a Schedule
The best way to a person ensure a good night’s sleep is to have a set sleeping schedule that they stick to as close as possible.
This is because being in-sync with their body’s natural sleep cycle is one of the best ways to ensure they get good sleep, night after night.
Try to go to bed at the same time every night, and wake up at the same time every day. They will know they are doing it right when they don’t even need an alarm in the morning.
Also, avoid taking long naps, sleeping in on weekends, and do things to avoid post-dinner drowsiness, such as going for a walk or calling a friend.
2. Let The Body Know It’s Bedtime
Working on a laptop or watching television right up until bedtime makes it more difficult for someone to fall asleep.
If they do things to signal to their body that it’s bedtime, they will be able to fall asleep a lot easier.
So, do what they have to do to get totally relaxed. Put the electronics down, take a bubble bath, read a book, or throw on some cozy pajamas (like the Kurta Pajama: Buy Kurta Pajama for Men Online – Nihal Fashions), etc.
Whatever it is they have to do to let their body know bedtime is around the corner. Start doing their routine about an hour before they plan on falling asleep.
3. Exercise During the Day
Are they a nighttime exerciser? If so, it may be time to start thinking about changing their habits for the sake of their sleep.
Exercising at night can wake them up and make it more difficult for them to fall asleep.
Exercising during the day, on the other hand, even if it’s just going for a quick, brisk walk, can help improve their overall sleep quality.
4. People Need To Be Smart About What They Eat and Drink
We all know that drinking coffee before bed is a bad idea. But most don’t know that caffeine and nicotine can actually cause sleeping problems for up to 10 to 12 hours after drinking?
This means they should be skipping afternoon coffee, as well as an afternoon cigarette break, if you’re a smoker.
Also, avoid eating a big meal at night, as well as eating starchy and spicy foods, and drinking a lot of liquids. All of these things can negatively affect their sleep.
5. Use Lavender
For those not interested in sleeping pills, lavender is one of the best natural products that can help them fall asleep.
Buy an aromatherapy diffuser and put a few drops of lavender essential oil in it before dozing off.
With these five tips in mind, they should be well on their way to a better night’s sleep!