While it is not always possible to get a good night’s sleep, there are some things you can to do improve your odds. Let’s get started with these simple tips.
Create An Optimal Sleep Schedule
Always set aside at least eight hours for sleeping. For most adults, a steady seven hours is recommended. The vast majority of people do not need a full eight hours to feel fine on a daily basis.
Try to create a routine where you go to bed and get up the same time every day.
On the weekends try to limit the difference in your schedule to no more than an hour. By being consistent it helps to create the best sleep-wake cycle.
If you are unable to fall asleep within 20 minutes, leave the bedroom and find something that will relax you.
Perhaps listening to calming music or reading a book. When you feel the urge to sleep, simply get up and go to bed. Repeat this step as needed.
Take care to monitor what you eat and drink.
Never go to bed feeling hungry or overly stuffed. In order to avoid this situation, avoid sitting down to large meals a couple of hours before bedtime. The discomfort of such large meals can keep you up for several hours.
Keep in mind that alcohol, caffeine, and nicotine should be avoided as well. Caffeine and nicotine may take hours before their effects wear off on the body and can cause serious disruptions in sleep patterns. While alcohol will make you sleepy at first, it tends to disrupt sleep later in the evening.
Create The Perfect Environment
It is best to create a room that is designed for sleeping. This means making it cool, dark, comfortable and quiet. Invest in a new mattress, read these Simmons Beautyrest reviews. Light in the room can make it challenging to fall asleep. It is best to steer clear of any light-emitting devices before bed. For a full and rich night’s sleep consider using room-darkening blinds and shades, devices to alter the rooms sound environment as well as earplugs.
Activities such as warm baths or other relaxing techniques and methods help to promote better rest at night.
Limit The Use Of Naps
Taking a long afternoon nap can have a way to ruin your nighttime sleep. If you choose to nap during the afternoon, try and limit it to 30 minutes.
However, if you work nights, a nap might be just the thing you need to help make up for lost sleep.
A Daily Dose Of Physical Activity
Physical activity on a regular basis can help to promote better sleep. However, you want to avoid getting too physically close to bedtime.
In addition, it helps to spend as much time as possible outdoors.
Remove Stress And Worries
It is best to try and remove all of your stress and worries before laying down for the night. If something truly has you concerned, write it down and take care of it the next day.
In addition, you may want to consider stress management. You can begin with the basics such as setting priorities and getting organized. Another consideration would be meditation.
