There are lots of benefits that come with sleep, and the lack of it can make a person gloomy and irritable. Some people are able to sleep like rocks while others are light sleepers. If you find it difficult to sleep, there are a few simple things that you can do to improve your sleep patterns. They include; They entail:
Do not drink caffeine after noon
Caffeine is known to delay body clocks and can keep you up for a long time. Thus, you should probably discontinue taking caffeinated drinks at night or late in the day. Take hot chocolate milk as an alternative because it improves a person’s sleep.
Avoid fluids before bedtime
When you take fluids before bed, you are likely to get up a lot to use the bathroom. This discontinues your sleep and makes it hard to get back to sleep when you are hit by a breeze or when you wake up not long before your alarm goes off.
Not taking sugary items before going to bed
Sugar gives us energy and it can keep you active. It keeps you up for quite some time and before you know it, it’s already late into the night and you can’t sleep enough. Stay away from sugary desserts, especially chocolate because some of it contains caffeine.
Getting rid of noise
Noise is the primary sleep interrupter because it does not let a person to focus on getting their body to sleep. Switch off all your electronics, lock your doors and window to eliminate noise from outside, and use noise cancelling headphones if there is need. They are suitable for those who prefer to listen to soft music to soothe them to sleep.
Block out light
Light can be very distracting as well, particularly if your room is close to a street where cars pass or street lights. What you can do is install blackout curtains or blinds or wear eye masks. Total darkness makes it possible to find sleep quickly.
Keep your bedroom’s temperatures optimum
Avoid keeping your room cold or hot. High temperatures make you feel uncomfortable, causing you to toss and turn a lot. When your room is cold, your feet will feel cold and it will take you long to warm or get sleep. Wear warm night gear when it is cold and keep your room cool during hot periods.
Not using their electronics while in bed
If you go to your bed ready to sleep, forget about your mobile phone, laptop, tablet, etc. They make you tempted to read or watch something or chat with other people. This will really waste your sleep hours.
Taking deep breaths
Once you settle in bed, relax your mind and breathe in and out deeply. Focus only on your breathing and count them from fifteen going back. Some people do not make it to five.