Here are 5 tips to tackle sleep issues
1. Induce a good sleep environment.
The sleeping environment significantly determines the quality of rest you get. A good sleep environment can not just help you rest peacefully but also can relieve stress and worry while you doze. A good sleep environment includes dark dim lights, a comfortable bed, a cozy pillow, and a blanket to curl with. Keep electronics away from your bed space and use the space for sleeping purposes only. Maintain proper sleep hygiene and use washed bedsheets, washed pillow covers as it helps in sleeping with fresh and good vibes.
2. Drop caffeine
Caffeine is the worst enemy of sleep. Regular intake of caffeine can keep you deprived of sleep even at times when your body needs rest severely. Cut down on caffeine always adds plus points to your sleep cycle. You can rest peacefully and continuously without disturbance. To snooze after a dose of caffeine can make you frustrated and restless. You may feel lazy and weak when you wake up. Replacing caffeine with some sleep-oriented drinks like warm milk can help you drowse faster and peacefully.
3. Avoid smoking and drinking
Nicotine and alcohol are good friends with caffeine and so can't team up with healthy sleep. The sleep you get after consumption of alcohol or nicotine dose can make you feel restless and weak even after snoozing for around 7 hours. Smoking and drinking never contribute to good sleep and will only increase problems. Regular consumption of alcohol and nicotine invites sleep disorders too. Avoid smoking and drinking before sleeping. This can definitely help you sleep peacefully and help you combat such disorders.
4. Say no to late dinners
Having dinner late at night after returning from work or finishing daily chores become a lifestyle. This way of living can affect your sleeping pattern harshly. The process of digestion can make you feel restless while sleeping. Doctors recommend keeping a gap of 2 hours between dinner and sleep. Late dinners may not affect immediately but can cause long-term problems and sleep-disorders if not taken care of. Including sleep, oriented food in your diet can help you rest more peacefully.
5. Maintain a proper sleep routine
To inculcate a good sleep routine is an important thing on the way to overcome your sleep issues. Begin with small changes like 10-15 minutes and gradually increase the timing. Let your body adjust the circadian rhythm and make it a habit. Let your rest-routine include 7 hours of peaceful sleep and an 'early to bed, early to rise' habit. A proper routine can help you overcome many sleep issues along with keeping you mentally and physically fit.
To tackle such issues may not be a one-day job. It takes time and happens gradually. One change that you can make to inculcate a good sleep pattern and routine and healthy environment is to change things that form the sleep-environment. Change it to a more comfortable and soothing mattress or pillows or duvets.