One of the challenges with blogging is burnout. There are however a few simple steps that you can take to help avoid this, one of them is to ensure you get a good nights sleep.
Do you always toss and turn before you can eventually fall asleep? Well, you are not alone. Many Americans struggle with sleep, with very few getting the recommended 8 hours of sleep every day. Stress and depression are some of the leading causes of sleeplessness for many people today. Although some issues might be beyond your control, you still have control over factors that might be interfering with your sleep. Outlined below are a few simple tips you can adopt for better sleep.
1. Create And Stick To A Sleep Schedule
According to sleep experts, the average healthy adult should get at least 7 hours of sleep every day, with 8 hours the optimal number. Very few people, however, get to enjoy the recommended 8 hours. Nevertheless, coming up with a sleep schedule, allocating at least 7 hours of sleep, and sticking to it might just see you wake up feeling all rested every day. Make a habit of going to bed and wake up at the same time every day. This includes holidays and weekends when you might be tempted to oversleep or not sleep at all.
2. Watch What You Eat Or Drink
While you don’t want to go to bed hungry, you need to avoid heavy meals just before bedtime. In addition to this, you want to avoid foods and beverages known to prevent sleep. These include foods high in caffeine, nicotine, and alcohol as well. You might also want to skip the evening cup of coffee and drink fresh fruit juice or water instead. This is because caffeine lingers in the bloodstream for more than 6 hours and could be the reason you can’t sleep at night.
3. Create An Ideal Environment For Sleep
Sleeping in a messy and disorganized bedroom will only trigger increased stress levels, making it almost impossible to fall asleep. That said, you want to keep your bedroom as clean as possible, as well as ensure it is dark, quiet, and cool enough to promote sleep. Consider investing in blackout curtains to block external light and avoid using digital screens in the bedroom as well. Sleep experts also recommend setting bedroom temperature 5 degrees below average room temperature. Read lots of mattress reviews. Ensure that you read Hypnos complaints as well as all the good reviews to gain a balanced view of the best mattress for you.
4. Avoid Daytime Power Naps
Napping in the afternoon can disorient the natural circadian rhythm, making it hard to fall asleep when you want to. It would thus be advisable to avoid daytime naps if possible and only nap for not more than 30 minutes if you need to. Sleep experts, however, strongly advise against this, as it will only lead to more severe sleep issues in the long run.
5. Get Physically Active
Leading a sedentary lifestyle can have a significant impact on your sleep quality and patterns. Getting as much physical exercise as you can, especially in the morning hours, will help improve your ability to fall asleep and enjoy good quality sleep according to Justin Barrett.
6. Don’t Go to Bed When Stressed
Never go to bed worried or stressed. Make an effort to resolve your concerns and worries before bedtime or write them down on a piece of paper before going to bed. You should also consider getting professional help if you’ve been struggling with stress.