In order to get a better night’s sleep, you need to be aware of some tips and tricks. These will help you to get a full night’s rest and wake up fresh and ready to start your day. Here are some of them:
Avoid caffeine after 2 p.m.
Keeping a caffeine curfew can help you avoid the effects that caffeine has on your sleep. Many people find that caffeine interferes with their ability to get a good night’s rest. This is especially true if you have a high tolerance for caffeine. For those who are highly sensitive to the caffeine, a good rule of thumb is to avoid it after 2 p.m.
According to Dr. Charles Bae, a sleep specialist at the Cleveland Clinic, coffee, and other caffeine-containing substances, such as alcohol, should be avoided after 2 p.m. The reason is that caffeine lingers in your system for at least six hours after it leaves your body.
Caffeine can also affect your heart. It increases the levels of cortisol in your body. Cortisol is the stress hormone, which can make you anxious and agitated. Those who are susceptible to heart disease should avoid caffeine in the late afternoon.
Avoid late-night television
The latest survey by the American Academy of Sleep Medicine suggests that 88% of Americans are sleep deprived, and a recent poll by the National Sleep Foundation reveals that the average adult sleeps on average just a quarter of the recommended eight hours per night. Getting the recommended eight hours of sleep per night can make or break your quality of life. By keeping the TV off at night you can save a bundle in cash and get more zzzs. In addition to putting a dent in your wallet, you’ll avoid waking up feeling like a zombie and be more rested when you do.
The best way to do this is to avoid all late night TV altogether. Using a sleep timer will ensure you don’t have to flip channels all night long.
Avoid bright screens
One of the best ways to get a better night’s sleep is to avoid bright screens at least an hour before bedtime. Studies have found that people who work on computers after dark experience a dip in their melatonin levels. This could be due to the light from the computer screen. You should also consider using yellow-lens glasses when working in front of a bright display. It is also a good idea to set your computer’s night time preference to warm.
A more detailed study found that using a smartphone to watch a movie before bed can reduce melatonin by almost 20 percent. The study also showed that using a tablet in the evening could have the same effect. However, tablets can be made to be more “circadian friendly” by using a white screen at night, and dimming the screen with a dimmer switch.
Wake up at the same time every day
If you are looking for the best way to get more sleep, you should try to wake up at the same time every day. Getting up at the same time each day makes the day predictable and consistent. This will give you more rest throughout the night and will make it easier for you to fall asleep at night.
Several studies have shown that people who are able to wake up at the same time each morning are happier. They are also more likely to have a stable financial situation and to be more satisfied with their lives.
Changing the time you go to bed and wake up can be difficult. Your body may not respond to the change as quickly as you would like. However, it will adapt to your new routine.
Avoid stew in bed
If you’re looking for the best way to get a good night’s sleep, there are some things you can do to boost your slumber. For starters, you need to try and avoid checking the clock. This might sound counterintuitive, but you’ll find yourself sleeping longer and feeling better in the long run. You can also go for more active types of bedtime activities, such as reading, watching a show or playing a game, like a video game. To make sure you’re getting enough rest, you may want to invest in some quality pillows, too.
For the best possible night’s sleep, you should also pay attention to what you eat. Incorporating more vegetables into your diet will help you to maintain a healthier weight, which will have the added benefit of making you feel better, too.