Struggling to get a good night’s sleep? You’re not alone. Many people toss and turn at night, waking up feeling groggy and exhausted.
But the good news is that small changes in your routine can make a big difference. If you’re tired of sleepless nights, do these six simple things to improve your sleep and wake up feeling refreshed.
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1. Keep the phone away some minutes before bedtime. Avoid screens for at least 30 minutes before bed, as the blue light emitted can suppress melatonin production, making it harder to fall asleep.
I know you’re afraid of chopping jollof rice and chilled Pepsi in your dream, but maybe that is the only real enjoyment you will have. So close your eyes and place your order abeg.
2. If you live near a noisy area, rearrange your bedroom to reduce the impact of external noise. This can help you sleep more soundly, especially if you live in a block of flats.
If you live in a neighbourhood where people like to pray loudly and vibrate till late into the night or early morning, set your bed away from that side if you can, to avoid the evil spirit flying into your room and possessing you.
3. A warm bath or shower can calm your muscles, calm your mind, and prepare your body for sleep. Add some soothing essential oils like lavender for extra relaxation.
Bathing will calm your nerves, and you will smell nice too, whether sleeping alone or with someone. Imagine entering bed and smelling egusi mixed with groundnut oil and beer. I pour you kaikai! 🙄
4. Fresh bedsheets can improve sleep quality and hygiene. Aim to change your sheets once in two weeks or more often if you sweat a lot at night. I am guilty of not changing my sheets often, so I advise myself on this one.
Change your bedsheets before your sweat draws the map of Africa on it.
5. Autonomous sensory meridian response (ASMR) calming sounds like rain or ocean waves can help quiet your mind and relax your body before sleep.
If you’re married, cuddling or pressing bress small small also has the same calming effect.
6. Eating a large meal close to bedtime can disrupt digestion, lead to discomfort, and make it harder to fall asleep. Try to finish eating at least 2-3 hours before bedtime.
Also, do not get up to ease yourself and end up in the kitchen, and before you know what is happening, you’re moulding wraps of garri with sleepy eyes and warming soup.
Healthy sleep, better body. 👏
Kaikai suppose dey this list to refresh their mind. 🤣