Due to the challenges of today’s world, the amount of hours of sleep of an average man has gradually been reduced. In times past, we sleep for long hours and an average man slept for about 10 hours per night. Today, however, the story has changed with an average man getting about six hours of sleep per night. Nevertheless, sleep is very vital to both physical and mental health, and getting a good night’s sleep is worth some planning and thought.
To get a good night sleep, you should reduce the amount of caffeine and nicotine you take. They are stimulants and can interfere with your sleep. Even though a cup of tea in the evening can be relaxing, it won’t help you to sleep unless it is herbal. If you are a smoker, you should endeavor to stop smoking to improve your health. Furthermore, within two to three hours of going to bed, you should avoid eating. This is because your body needs time to digest and if there is food in your stomach, it will keep you awake or give you fitful sleep.
Your bedroom should be made conducive to good sleep. It should be relatively dark, quiet and cool. There should be curtains or blinds in your bedroom to keep off light from you. This is very essential for those who work in the night and rest during the day. The room should be cool at night and if you need to set your thermostat to achieve this, you should not hesitate to do so. If you don’t have a climate control device, you can make use of a ceiling or floor fan. If the noise from your neighborhood is disturbing your sleep, you can consider getting earplugs. You should have a relaxation routine where you will unwind before falling asleep.
You can look for an activity that will assist you in leaving behind the worries of the day so that your thoughts will slow down and your heart rate will go down. You can watch the television or be engaged in meditation or deep breathing. Moreover, it is important to have a bedtime routine and stick to it. If you are very consistent with this, you will have good sleep always at night. Your days and evenings should be scheduled around your bedtime so that your body will get accustomed to it. The time you wake up should also be taken seriously. You should have time to wake up and you should stick to it.