If you want more sleep, of better quality, keep reading the suggestions below.
Commit to a sleep routine
I know, I know having a bedtime is something that we all rallied against as children. Yet there is much wisdom in sticking to roughly the same routine each night. Indeed, by having a set bedtime our bodies know when to get tired, and when to be awake, which can help us in all areas of our lives.
Of course, being so rigid that you cause yourself stress when you aren't asleep at 10.01 pm isn't a good idea either. Instead focus on doing the right actions before getting into bed for around 10, such as staying off your devices, listening to soothing music, and even having a bath.
Make sure you have no medical issues that impact sleep
Another way to maximize the amount and quality of sleep you get every night is to get checked by an ENT specialist for any issues. This is because an ENT specialist will focus on ear, nose, and throat issues, one of which is sleep apnea. Sleep apnea can be caused by an obstruction in the throat that means breathing stops for very short periods in the night. In turn, this means your body will constantly be waking up to make sure you can breathe and this will interfere with the quality of your sleep, not to mention the dangers involved in leaving this condition untreated. To that end, if you are worried that you may have sleep apnea, getting it checked by a professional is the best course of action.
Eat the right foods (& avoid the wrong foods)
You probably already know that the foods we eat affect how we feel and the way our bodies function. However, what many people don't realise is that there are some kinds of foods that are amazing for promoting good sleep.
In particular, food such as lean turkey, chicken, and cottage cheese can be helpful before bedtime because they contain lots of protein. This activates the digestive system, drawing blood and energy from other parts of the body and so helping us to feel more sleepy. Additionally, pumpkins seeds can be helpful, as they contain vital chemicals like serotonin and melatonin which are crucial for the promotion of sleep.
However, just as eating the right things in the evening can help promote sleep, consuming the wrong things can create problems. That is why it's best to steer clear of caffeinated drinks, sugar, and too much-saturated fat, else you may find nodding off even more challenging than usual.
Create the right environment for sleep
Life is hectic these days, and we have access to bright lights, and the world of the internet and social media 24/7. However, to get as much quality sleep as possible we must create an environment that is conducive to rest. With that in mind, be sure to invest in some blackout curtains, and decent sheets. A good supportive mattress is also a good idea. Be sure to choose one that best suits the position that you sleep in.
Last, of all, don't forget to keep your bedroom clutter-free and make the bed each day. It's just a small thing but it will make a big difference to how well you sleep.