It’s not exactly a secret that countless people in this country struggle to get a good night’s sleep on a regular basis. Some people have trouble even falling asleep, to begin with. Other people could wake up several times throughout the night, compromising their ability to feel refreshed and recharged in the morning. Fortunately, there are a few rituals that people can rely on to make sure that they consistently get a full night’s sleep every night.
Routine is the Beginning
One of the most important tips that people should follow is to make sure that the go to bed and wake up close to the same time every day. This will help the body fall into a natural circadian rhythm, ensuring that the body knows when it is time to go to bed and also when to wake up in the morning. People will fall asleep faster and wake up feeling more rested.
Try to Avoid Sleeping In
This goes hand in hand with the first tip; however, most people try to sleep in on the weekends, breaking the circadian rhythm of the body. Sleeping an extra few minutes is alright, but sleeping in several hours can destroy the body’s rhythm, making it hard to fall asleep the next night.
Naps are Dangerous
While some people need to take naps in the afternoon, particularly those who may have been up all night, napping on a regular basis can also break the body’s natural rhythm. A nap every once in a while is alright; however, napping regularly can destroy the body’s rhythm.
Limit Caffeine
One of the easiest ways to remove the body’s rhythm is to consume caffeine on a regular basis. When people try to artificially force their body to stay awake, they also force the body out of rhythm. This means that when the time to go to bed rolls around, the body may not be ready to do so. This makes it hard to fall asleep.
Avoid Nicotine
In a similar vein, people should try to avoid nicotine products. In addition to being bad for oral health and for the lungs, nicotine also has a negative impact on the body’s natural sleep-wake cycle. Therefore, try to stay away from these products.
Avoid Alcohol Close to Bedtime
While many people go out to the bar or have a beer before bed, this can also disrupt the body’s sleep. In addition to being a natural sedative, alcohol is also a diuretic. It can make people have to use the bathroom in the middle of the night, disrupting the body while it is trying to stay asleep.
Big Meals Close to Bed can be Risky
Many people treat dinner as though it’s the largest meal of the day. While there isn’t anything wrong with this, it can also make people tired. If people go to bed early, it can force the body out of its rhythm. Try not to go to bed right after dinner.