Adults can face sleep difficulties that lead to sleep deprivation. Sleep deprivation affects our productivity during the day so you can do many things to get your good night sleep back on track.
1. Have a regular sleep schedule.
The recommended length of sleep for adults is 8 hours. When you sleep and wake up every day at the same time, your body will notice its own time to sleep and to wake up. Stick to your sleep schedule every day, even on weekends. For those who work during weekdays, weekends might seem like an excuse to get up late but for your own health and sleep quality, you’d better avoid it.
2. Watch your food and drink consumption.
When you go to bed at night, you better don’t feel hungry or stuffed. Also, your consumption on nicotine, caffeine, and alcohol will affect your quality of sleep. Most likely, caffeine would make you stay up late. Try to watch and control what you eat and drink: you will have a better life and sleep when you eat healthy.
3. Create the sleeping nuance.
The perfect conditions to have a great night’s sleep are quiet and calm surroundings, cool temperature and no light. Avoid looking too much on your phone or laptop when you’re about to go to sleep. If you still find it difficult to fall asleep, try to use earplugs. A relaxing activity like taking a warm shower will also help.
4. Limit your nap.
Some people need some extra sleep during the day and take a power nap. If you want to take a power nap during the day, have it for maximum 30 minutes. If you have to work late, try to take a nap in the evening: it will help you to feel more energized the next day.
5. Physical activities.
Regular physical activities will help you to get a good quality sleep but avoid them before you go to bed: this will make you stay up. Spending time for outdoor activities during day are highly recommended to get a good night sleep.
6. Manage your anxiety.
Try not to think too much before bed time. You’d better set aside your problems for the next day. Sometimes problems are just too much and unavoidable to not think about it even for just a minute but when you manage to take a break from them during bed time, you will have a better quality sleep.
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If you still find it difficult to fall asleep even though you try some tips as described in this article, it is probably time to consult your doctor.