Better sleep goes a long way to better physical health and well-being of your mind. Think about all the things that can interrupt a supper night’s sleep. For example, family duties, unexpected misfortunes such as illnesses, work stress, or staying online on your phone all night! These at one point made you stay past midnight, and that is not good behavior.
While you might not be able to be on top of all the factors that interfere with your sleep, you can try something new by adopting habits that inspire better sleep. Start with these easy tips.
5 Excellent Steps to Better Sleep
# 1. Stick to a sleep routine
Set the alarm for not more than eight hours for sleep. The approved amount of sleep for a healthy person is at least seven hours every night. But most people don’t necessarily lie eight hours in bed to achieve this goal.
The idea is to go to bed at a specific time and wake up in the morning, every day. Try to reduce the difference in your sleep routine during the weekdays and weekends with one hour difference. If you are consistent with a specified pattern, your body will master a sleep-week cycle and be used to it.
If it’s your bedtime and can’t fall asleep, the best thing to do is to leave your bedroom and do something relaxing. Listen to that best soothing music on your playlist or pick up where you left on your – ‘How to Get Rich’ book and return to bed when you are tired.
#2. Check on what you eat and drink
Never go to bed hungry or overeaten. In this case, you should watch out on heavy meals in the next couple of hours of your bedtime. Because you might have discomfort that will keep you up for a significantly long time before falling asleep.
Drugs like Caffeine, Nicotine, and even alcohol should be checked on too. Both of them have side effects that will interrupt your quality sleep or make you sleepy past the time you always set up to wake in the morning. Alcohol is quite worse.
#3. Create a peaceful environment
If you want to achieve a good sleep while on bed, it is simple to create a peaceful room for sleeping. That is a calm, dark, and quiet room. High music volume, exposure to light may make it quite hard to fall asleep. Close all the light-emitting screens. You can also consider using earplugs, a fan, or room darkening shades to create a restful environment to achieve faster sleep.
Sometimes I take a bath or apply relaxation techniques before bedtime, and the results are fantastic. You will fall asleep 20 minutes into bed!
#4. Reduce daytime naps
You are not the only one who finds yourself dozing off on the couch in the afternoon, especially after taking your lunch meals. This is okay. But limit yourself to up to 30 minutes and don’t do it late in the day. However, in the off chance that you work in the nights, it is okay to make up to your lack of sleep overnight and get back the lost energy.
#5. Manage your worries
Manage your worries or concerns before bedtime. Write down somewhere what’s on your mind and put it aside for tomorrow.
If something is stressing you, look out for stress management tips might help. If it is work or family duties, look for ways that can put you ahead of everything. Such as starting getting organized, setting your priorities, and delegating tasks. You can also do meditation once in a while to ease anxiety. If you have trouble sleeping, you can contact your doctor and get adequate advice.