For adults, regularly getting at least seven hours of quality sleep a day contributes to optimal health. In other words, sleep deprivation and staying up late daily may affect physical and mental health negatively. Persistent sleep deprivation can increase the risk of several health conditions such as decreased concentration, cardiovascular disorders, obesity, diabetes, decreased immune function, and mental problems.

Furthermore, sleep deprivation can also affect your thinking, memory, performance, and responses. In your academics and work, sleep deprivation can make you more likely to make mistakes and decrease your performance.

The problem is, that some people don't find it easy to get regular sleep on time. Some people may have difficulty sleeping due to stress, sleep disorders, or poor sleeping habits.

How to Sleep Regularly at Night

There are some people with sleep disorders who are prescribed melatonin supplements by doctors to get regular sleep at night. However, taking these supplements has certain side effects such as headaches, stomach pain, nausea, dizziness, daytime sleepiness or fatigue, dry mouth, itchy skin, nightmares, or pain in the arms and legs.

Since melatonin is generally given in sleep disorders, it does not mean that you have to take melatonin in order to sleep. Here are some ways you can try to get regular sleep without medication:

Set a consistent schedule

Try setting a regular sleep schedule by setting your wake-up and bedtime alarms at the same time, including on weekends. You can try giving yourself 15-30 minutes from the set time to adapt. Once you get used to it, follow this schedule every day. Following this schedule consistently can help your body create a regular sleep pattern. 

Read More: Avoiding the Negative Effects of Oversleeping

Limiting caffeine and alcohol intake

Consuming caffeine and alcohol can have a negative impact on sleep quality. Caffeine is a stimulant that can make sleep difficult if consumed too close to bedtime.

Alcohol may do the opposite. Alcohol may put you to sleep faster but affects your sleep cycle and disrupts your deep sleep. You are more likely to wake up suddenly and have poorer quality sleep due to alcohol. Experts suggest avoiding coffee and alcohol at least 8 hours before your bedtime.

Creating a bedtime ritual

A bedtime ritual or routine can signal to your body that you are ready to sleep. Choose activities that are relaxing and do not provide excessive stimulation before bedtime. Generally, doing a routine for 30-60 minutes before bed is enough.

You can do calming activities before bed so that your mind and body will be calm and ready for sleep, such as reading a book, taking a warm bath, meditation, or practicing breathing techniques. Listening to relaxing music or stretching before bed is also a good bedtime ritual.

Exercise regularly

Regular exercise is not only good for cardiovascular health and weight maintenance, it also has a positive impact on sleep quality. Exercise can help reduce stress, improve mood, and help the body relax at the end of the day.

Some people may prefer low or moderate intensity exercise over intense exercise. Exercising too intensely and too close to bedtime can make it difficult to sleep due to increased body temperature and adrenaline. You can set a time to exercise in the morning or evening that is not close to bedtime at night. 

Read More: How to overcome sleep inertia, and fatigue when waking up in the morning

Limit napping hours

Naps can help pick up energy, but they need to be limited so as not to affect nighttime sleep patterns. Naps that are too long or too close to bedtime cause difficulty falling asleep at night.

A nap of around 20-30 minutes can provide benefits without disrupting your night's sleep. You will feel more refreshed and productive by limiting your naps to a short period of time.

It is important to talk to your doctor if you have persistent difficulty falling asleep, feel tired when you wake up, and have difficulty maintaining sleep. Your doctor can help evaluate your sleep problems and provide appropriate advice. 

If you need medical advice or consultation, you can either visit a doctor or use the consultation features available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.

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