1. Don’t Take Caffeine Late in the Day
Caffeine may lower the body’s ability to fall asleep considerably. It can last in the body for up to 10 hours after it is consumed and some people actually store higher concentrations than others. Every person’s body is different and while some can get light or less sleep even with small traces of caffeine, others might not be affected even by higher concentrations.
While it might not be practical or possible to give up your coffee during the day, you should consider avoiding beverages that contain caffeine at least 5 to 6 hours before bedtime. This time period will allow the body to produce sufficient melatonin (sleep hormone) without being obstructed by the effects of caffeine.
2. Have Your Dinner Early
The ideal time to have dinner is at least 2 to 3 hours before you go to bed. If you have a late dinner, you will be at a higher risk of developing that may cause disturbed sleep.
Late eating also makes it harder for the body to warm up, which is important for initiating your sleep cycle. Several body functions such as the metabolism of glucose and insulin are also disrupted if you have a meal late in the evening.
3. Take a Warm Bath Prior to Going to Bed but Not Immediately Before
Warming your body through a bath or shower an hour or two before going to bed can help you fall asleep faster and stay asleep for longer. The human body functions in such a way that an initially higher body temperature, particularly in the feet and arms, allows the sleep cycle to kick in.
The core body temperature, however, drops about 2 hours into the sleep phase. The process of temperature regulation is critical to staying asleep since it is during this period that melatonin, the body’s sleep hormone, circulates in higher concentrations.
4. Try Using a Natural Sleep Enhancer
Certain fruit extracts or herbs have biological effects that promote longer-lasting
sleep without the need to alter the body’s natural metabolism. Effective examples of such herbs and fruit extracts include:
Valerian Herbal Supplement: Valerian is an herb that’s made from the root of a perennial flower. It is available over the counter and classified as a dietary supplement. It can be effective in helping you stay asleep for longer, allowing a deeper and more restful night’s sleep.
Tart Cherry Extract: Cherries contain tryptophan, which is known to reduce the time required to fall asleep, letting you sleep faster. They also contain melatonin that allows the body to regulate the sleep cycle thus letting you sleep longer. They also contain. Cherry extracts can be found in grocery stores and can be consumed as juice or in the form of supplements.
Chamomile Tea: Chamomile tea is an excellent option for those that prefer warm drinks. Chamomile is a medicinal plant and taking chamomile tea before bed can help improve sleep quality.
5. Go to Bed at the Same Time Every Night
Going to bed at the same time might seem like a rule that’s best suited for children, but adults too should prepare themselves for sleep at a specific time each night.
Sleeping at the same time each night strengthens the sleep routine and can help you achieve good quality sleep. Even a 2-hour shift in your regular bedtime without making up for the missed hours can reduce your mental and physical functioning during the day.
6. Keep Electronic Devices Away and Read a Printed Book
Reading from light-emitting electronic devices such as tablets and smartphones can easily cause a disruption in your sleep rhythm. Effects of this include a reduction in sleep quality, falling asleep later, feeling sleepier in the morning, and a lower rate of alertness after you wake up.
If you love reading before you sleep, read from a printed book in reflected light.
7. Make Your Bedroom Conducive to Sleep
Your bedroom should be a haven for rest. It should be calm and comfortable, a place where relaxation comes naturally. Your bed is the most important thing in your room, your mattress should be comfortable and supportive Read these Helix mattress reviews and consider an upgrade to a great night’s sleep.