If you are not getting sufficient sleep, then these tips and suggestions will help you sleep better.
Tire yourself out through out the day
Did you know that exercising or playing sports can actually help you sleep better? It is simply because you sleep better when you body actually craves to sleep; rather than when you force it to sleep when it is not tired. We understand that having a busy work schedule means not a lot of time for exercising; but even 30 minutes of work out in the morning or when you get back home can help a great deal. Even taking badminton classes in the weekend, swimming a few times a week, or even cycling everyday to work can actually help you sleep better.
Avoid eating meals up to 3 hours prior to your bedtime
The amount of food you eat and the time you eat dinner at actually makes a huge in the quality of your sleep. Try to eat a small portion of food for dinner, preferably at least 3 hours prior to your bedtime. Try to have your badminton coaching in Singapore in the earlier parts of the day, so that you can eat muscle recovering foods after. Avoid caffeine and alcohol (if not entirely) during the later part of the day. This includes smoking as well.
Keep anything that will avoid you from sleeping out of your bedroom
Just like a student will find even a plain wall distracting when they sit to study, for someone who has difficulty falling asleep, even the smallest things can keep you from sleeping. One of the main issues with sleeplessness, is our mobile phones. Not only does it keep us distracted so we don’t notice the hours passing, its light also helps us be more alert. If you have to use your mobile phone as your alarm, then at the very least, turn off the mobile data or Wi-Fi in it. It is also a good idea to ask your late night callers to avoid doing so.
Invest on comfortable mattresses and softer pillows
The comfort of your body while you try to sleep is also very important when trying to sleep better. If you are using an older mattress, the discomfort might keep you up. The same goes with your pillows. Consider replacing your mattresses. If you are not willing to do so at the moment, consider getting it professionally vacuumed instead. This too can help your mattress feel more refreshed and softer. Apart from this, your bedroom curtains too can interrupt your sleep by letting light in. if this is true in your case, consider getting blinds to totally block out the lights and get better sleep.