Many causes can interfere with a good night’s sleep. Factors such as illnesses, stress from a work environment, and even family responsibilities can all play a role in losing sleep. Some of these may be out of your control, but you can create and stick to habits that boost sleep quality.
- Stick to a sleep schedule. Setting aside eight hours for sleep is recommended, but some people don’t need more than eight hours to feel well-rested. Going to bed and getting up at the same time every day and on the weekends reinforces your body’s sleep cycle.
- Limit daytime nap to 20 minutes. Frequent naps, especially those over 20 minutes, can interfere with a good night’s sleep. Do your best to limit the number of naps you take in a week and go to bed earlier to catch up on the needed rest.
- Create a relaxed environment. Relaxing activities before bedtime, such as meditating, stretching, or even taking a bath, have created a better night’s sleep.
- Pay attention to what you are consuming. Going to bed hungry or with too much in your stomach can cause discomfort and decrease sleep quality. It’s best practice to avoid greasy, calorie-heavy meals a couple of hours before bedtime. This will help prevent acid-reflux-related symptoms and allow time for your body to digest.
Almost everyone has a sleepless night now and then. However, if you often have trouble sleeping, it is best to contact your health provider to help you get the better sleep you deserve.