It is possible to adopt habits that help you sleep better even if you cannot control all the factors that interfere with your sleep. In this article our home GP for better sleep in Manilva gave a few tips for a better sleep.
1. Stick to a sleep schedule
At least 7 hours of sleep is recommended for a healthy adult so set aside 8 hours to rest, although for many it is not necessary as they tend to fall asleep right away.
It is advisable to get up and go to bed at the same time every day.
Between weeknights and weekends limit the difference in sleep time to no more than one hour.
Something that favors the sleep-wake cycle of your body is to be consistent.
If you don't get to sleep within 20 minutes, leave your room and do other relaxing activities such as reading or listening to music. Once you are tired go back to bed. You can repeat these steps as many times as necessary.
2. Pay attention to what you eat and drink
It is very hard to sleep when you are hungry or when you are full after dinner. Two hours before bedtime, it is recommended not to eat heavy meals as this may cause you to stay awake. Also, caffeine and nicotine can wreak havoc on sleep quality as they take hours to wear off. And alcohol, while it may make you drowsy, interrupts sleep later in the night.
3. Create a restful environment
It is important to have a good sleeping environment. For example, you can create a room that is cool, dark and quiet. Often sleep is interrupted by exposure to light or light-emitting screens. That is why it is advisable to avoid using mobiles or tablets just before going to bed. You can always adopt sleep-enhancing measures such as a fan or other devices to create an environment that suits your needs, blinds to darken the room, or earplugs.
Our home GP for better sleep in Manilva advises not to engage in activities that require a lot of energy before going to bed, such as exercise or sport. So take a bath or use relaxation techniques.
4. Limit daytime naps
Limit yourself to 30 minutes of daytime napping and do not nap in the late afternoon as long naps and the short time difference in activity interfere with night-time sleep. This does not apply to those who have an evening work schedule as they must make up the sleep debt.
5. Include physical activity in your daily routine
Although regular physical activity helps sleep, do not do it just before bedtime. Spending time outdoors on a regular basis also helps you sleep better.
6. Manage worries
Write down your worries or concerns before going to bed and leave them for the morning or resolve them before going to sleep. This is a way of managing stress and can help you sleep better. Start with your organisation, prioritise and delegate what you have to do. Meditation relieves anxiety, according to our home GP for better sleep in Manilva.
Know when to contact our home GP for better sleep in Manilva
It is normal to have a sleepless night once in a while. However, if this becomes a daily occurrence consult our home GP for better sleep in Manilva. You can get the sleep you deserve by identifying and treating any underlying causes.