If you have trouble in sleeping at night on a regular basis then it can easily leave you feeling exhausted and rather lethargic during the day. If it is not dealt with then there is the real possibility that it can develop into actual health problems as our body does need the right kind of rest in order to regenerate itself after the exertions of the day. So for people who perhaps have this kind of problem here are some useful tips for you on how to sleep better.
First of all it is important to look at what you do during the day and try to take in an entire week because the activities and schedule you lead does have a direct impact on your sleeping. If you are going to bed at various times and waking at different times then your body struggles to get into any kind of a rhythm meaning it is not going to be as deep as it perhaps should be.
If this is the case then you need to try and regulate your routine as then your body clock gets used to working at set times meaning you get a better nights rest. However, in order to achieve this you shall need to experiment in order to see which routine does result in the best sleep as what works for one person may not work for someone else so it is just trial and error.
The first part of this experimental period is to discover just how much you actually need in order to feel alive and able to function during the day. Whilst experts believe that we all need a good eight hours it is true that some people can function perfectly well on less which is why you need to find out how much you need. Once you understand this part it becomes a lot easier to work out some kind of a routine in order to make sure you get however many hours you need.
It is also quite common for those people who do not get a good nights rest to feel the need to nap and this is actually something you should look at doing. Napping is a lot better for you than deciding to sleep in late as this shall upset your body clock and the problems shall all start again. The best time for a nap is in the early afternoon but limit it to around thirty minutes because if it goes on over an hour then it is going to have an effect on your body and its ability to then rest at night.
Many people find that after dinner they are a bit sleepy and there is a real temptation to drift off but it is very important that you fight against this and the easiest way to do that is to actually get up and do something. This could be just getting things ready for tomorrow, talking to a friend, or just moving around so it does not have to be strenuous. The reason for this is that if you succumb to the feeling and nap at this time then there is an increased chance that you shall wake up during the night which is going to upset your entire sleeping pattern once more.
Another thing you need to do is make your bedroom a lot more conducive to you sleeping and one of the things you need to try and focus on is keeping it dark and cool. A warm, stuffy bedroom is only going to potentially wake you up if our body gets too hot and in regards to the light situation it only needs a little bit of light to disrupt our sleeping patterns. This means lights from televisions, monitors, or even not having adequate cover on the windows to block out the natural light can mean we are going to have a disrupted evening.
You also need to look at your bed itself and make sure that it is comfortable and one thing to think about is whether or not you wake up with any aches or pains in your back or your neck. If you do then you should consider trying to get new pillows or a new mattress as this can help when it comes to sleeping. Your bed should also be big enough for you to turn around and stretch out without there being any problems.
Try and come up with the perfect bedtime routine for you but this really should not include television right before you go to bed. This is because it actually stimulates the mind and the noise and light keep the brain alert meaning it is less likely to be ready for sleeping. Instead try things such as a nice bath, read a book, listen to some soft music, and even just do some stretching as these are all nice relaxing things which can help you to unwind before bed.
It is important to look at what you eat and drink especially at night and if you have dinner late on try to move it to a bit earlier than normal. This gives the body time to digest everything before bed and when it comes to drinks try not to drink as much caffeine as you currently do as the effects of this can still be felt twelve hours after drinking it.
So these tips on how to sleep better can be summarised by saying you need to get into some kind of a routine, assess how much sleep you need and experiment, make your bed comfortable, unwind by reading or other less stressful activities, and watch what you eat during the day. It really is a case of trial and error so do not get frustrated if you see no difference immediately as it just means you have not hit on the magic formula for you as all that is required is to try something else until you finally get that good nights rest you are dreaming of.