When you move to a completely new environment, you might spend nights tossing and turning. Restless nights and weary mornings can be quite common. However, if you overcome it with time then it is completely fine, but when insomnia persists, it can become a real problem. Beyond making us tired and moody, a lack of sleep can have an adverse effect on our health. It increases the chances of obesity, heart disease, diabetes, etc. So, here are some of the best tips to sleep better at night:
Reduce blue light exposure while going to bed:
Watching TV, smartphone, or another blue screen can affect your sleep pattern. Youngsters generally tend to spend more time with their mobile phones or laptops at night without relaxing or doing some physical activity. Exposure to blue light for long hours can affect the eyes and even cause mental stress. This stress can result in inadequate sleep at night. Spending long hours with smartphones can be unhealthy for anyone’s mental health. That is why you should avoid using them for a long time, especially when you want to sleep. On the other hand, when you spend less time with gadgets emitting blue light, it can help in relaxing your mind. This will also help in improving your night’s sleep. Before going to bed, you need to refrain from mobile devices and replace them with studying books. You can read course books or novels that can help you sleep peacefully.
Get some exercise:
It is important that you stay active. As you are eating throughout the day, you have enough energy to wake up at night. If you exercise in the evening or during the day, you can fall asleep more easily at night. You can exercise from the comfort of your student accommodation in Preston.
Do not consume caffeine in the evening:
Caffeine has a wide range of benefits and it is consumed by almost every person in the world. Be it in the form of tea, coffee, or any other form, many people like to take caffeine to feel great. A single dose can augment focus, energy as well as sports performance. However, when one consumes caffeine late in the day, it can stimulate the nervous system and also stop the body from naturally relaxing at night. Consuming caffeine after 4 pm can significantly affect your sleep quality. Caffeine generally elevates in the blood for around 6-8 hours. Drinking coffee after 4 pm is not recommended, especially if you are sensitive to caffeine or have trouble sleeping. If you crave a cup of coffee in the late afternoon or evening, you can have decaffeinated coffee.
Eat food but not to the brim:
Students have a knack for eating a lot of food when it comes to eating junk. An irritable stomach can be disturbing enough to wake you up. Avoid eating a big meal within two or three hours of bedtime. If you are hungry right before bed, then you can add an apple with a slice of cheese or crackers to satisfy you. However, try not to eat late at night as you can feel bloated.
Avoid taking naps during the day:
The human body needs definite hours of sleep for every individual depending on different factors such as age, lifestyle, etc. it is suggested that while kids generally need 8-10 hours of sleep at night, an average adult needs around 7-8 hours of sound sleep. Yet in a busy lifestyle and an irregular schedule, people can easily get tired and feel the need to take a nap. But this can affect sleeping patterns thus contributing to sleep deprivation. Whereas refraining from the habit of taking long naps can help in enhancing your night’s sleep.
Take a relaxing bath before sleep:
If you want to relax your body, a bath or shower is a great way to sleep better. According to the studies, taking a shower can help enhance overall sleep quality and help people sleep faster. Taking a hot bath 90 minutes before bed enhanced sleep quality and helped people get more deep sleep. Alternatively, if you do not want to take a full bath at night, simply bathing your feet in hot water can help you sleep.