Good night rest is important and every individual must make every effort to ensure that they have quality sleep every night. To help you out, we will share with you some of the little-known secrets for improving the quality of your sleep. If you do these things, nothing will come between you are great nights every single day.
Not going to be hungry
You have probably heard that you should never go to bed on a full stomach. Again, you should also never go to bed on an empty stomach. This is because your body requires energy while you sleep. It is not true that you don’t require any energy for sleep. Your metabolic rate and the rest of the body systems will be on even during asleep. However, when there is no food or you go to bed hungry, it means that your body will not get the energy needed to maintain the basic metabolic rate required for you to stay alive.
When such happens, the stress hormone will be released into your system this will make it difficult for you to fall asleep. Therefore, always ensure that you don’t go to bed on an empty stomach, but also don’t go to bed with a full stomach. Eat a couple of hours before bedtime.
Don’t nap for too long during the day
Napping during the day is very important in improving productivity especially when you work in jobs that require a lot of attention such as in engineering or in the medical field. However, napping for too long during the day can potentially ruin the chances of sleeping well at night. This is because the more you sleep during the day the more your sleep cycle or pattern will be interfered with and when it comes the time for you to sleep, you will find it difficult to fall and remain asleep.
Therefore, in as much as day naps are encouraged and highly recommended, you must be sure that you don’t take them for too long during the day. If it goes for more than 45 minutes, then you’re already into your sleeping pattern and you can potentially ruin the quality of the sleep you get for that night.
Don’t skip breakfast
Most people don’t just realize how important breakfast is. It is sad that millions of people around the world are in the habit of skipping breakfast because they’re busy or they simply don’t have the time to prepare it. The consequences of this are dire as far as health is concerned. Again, for the quality of your sleep, skipping breakfast is really dangerous. This is because taking the first meal in the morning signifies to the body that you are now awake and it should end the previous sleep cycle and start on another one.
If you skip breakfast, however, the body system will be confused when you take the first meal and think that it is your breakfast. As such, it will program the sleeping pattern to coincide with when you normally take your first meal. This evidently will interfere with your natural way of sleeping and as such, at bedtime, you’ll find yourself awake when you should be sleeping.
Clear your bedroom of any clutter
Another secret for sleeping well at night that is not known to many people is clearing their bedroom from all the clutter that might be present there. It is sometimes surprising how people use their bedrooms. Some of the bedrooms have been converted into mini officers where they carry work to go and continue working at home, some have been turned it into the movie theatres where they install very big screens for watching movies. And others yet are simply cluttered with a lot of unnecessary items.
A cluttered bedroom is not ideal for getting a good rest. For a change, just try clearing everything and make it as simple as possible. The bedroom is not the right place to have a tv or a work station. Let it be for sleeping and sleeping alone.
Make the room temperature comfortable
You will agree with me that sleeping in a room that is too hot or too cold is never a nice thing. This is why it is imperative to ensure that the room temperatures in the bedroom are just the right ones that will give you the comfort level you need to have a good sleep. If you’re in a cold place or a hot place, be sure to make the necessary adjustments so that, ultimately, you will achieve the comfort you need to sleep well.
Don’t take alcohol or coffee
It is sad to observe that millions of people think that winding down with a glass of wine or some strong drink is a good way to end the day. In as much as it will give you the illusion of temporary relaxation for the duration that you will be under the influence, you should rest assured that you will find it very difficult to get quality sleep at night. The same is also the case for beverages such as coffee and tea.
These should always be avoided before bedtime simply because they stimulate the body and increases the heart rate. Remember, at night, the body should be resting, and it should get into a mode that will make all the systems relaxed so that you can sleep well. However, by taking these drinks, you increase the heart rate and the metabolic rate of the body and under such conditions, you can always say goodbye to a quality sleep at night.