You probably have a demanding day, and it is time to retire to bed. When this time comes, nothing beats a comfortable and restful night. The most important thing to do when planning for a quiet night is investing in the right beddings and sleeping accessories like toppers, pillows, and quality mattress . That aside, here are other things that will improve the quality of your sleep.
Set a routine
If you set your time every night in particular, then your body will respond to it. For instance, why not try to get to bed around 9 PM so that your body will have enough time to relax and before you know it you would be snoring before the clock strike at 10 PM.
Avoid eating a lot before going to bed or even going to bed on an empty stomach
Stay away from drinking alcohol, coffee, and other carbonated drinks before bedtime because these drinks will only increase your sugar level which in turn will produce more energy and will keep you awake. Try to drink a glass of water before going to bed so that you won’t wake in the middle of the night thirsty.
Avoid Bright Light At Night
Melatonin is the hormone that is secreted when the sun goes down, and it gets dark. It is the hormone that is supposed to be secreted when the sun goes down, however since we have invented the light bulb we effectively destroyed this feedback loop. If light always surrounds your body up until the point, you are trying to sleep it will take some time to get the melatonin going. This is why avoiding bright lights at night time like a computer screen, or even a TV can help you sleep.
Caffeine is the most known stimulant in America. It seems to be everywhere. It is in pop, coffee, tea, and even chocolate which is weird because raw chocolate does not contain caffeine. It contains a different stimulant called theobromine. Caffeine is found in natural plants and seems to be something that is alright to consume. However, since most Americans are stressed out and are adrenals are already overworked caffeine really can do a number on them. For those with sleeping disorders, avoid consuming caffeine after 12 pm, and you are up for it cut it out altogether if possible.