1. Have A Sleep Schedule That You Can Stick To
Set aside a maximum of eight hours for sleep. A healthy person should get seven hours of sleep according to health recommendations. The majority of people do not require more than eight hours in bed to reach this.
Have the same bedtime and get-up time each day. Try to have a weekend-weeknight difference of no more than one hour. When you are consistent with these times, your body’s sleep-wake cycle will be stronger.
If you have not fallen asleep within 20 minutes get up and do something that you find relaxes you. You could listen to music that is peaceful or read. Once you feel tired go back to bed. Keep repeating this until you are asleep.
2. Consider What You are Eating And Drinking
You do not want to be overly full or hungry when you go to bed. Don’t have a large meal within a few hours of bedtime. This can keep you up at night.
As well as this be careful with caffeine, alcohol, and nicotine. Nicotine and caffeine have stimulating effects that last for hours and can cause major issues with sleep. It is true that alcohol can make you feel sleepy but your sleep later in the night can be affected.
3. Make The Environment Restful
Make the room environment perfect for sleep. This often means a room that is dark, cool, and quiet. When there is a light in the room, falling asleep can be harder. Be careful how much you use light-emitting screens before bedtime. You may need to use blackout blinds, earplugs, or a fan to create the environment that works best for you.
You may be able to promote better sleep by doing a relaxing activity before bed, such as taking a bath. Ensure that your mattress is comfortable and supportive, invest in a new one if yours has seen better days. Read these Walmart mattress reviews and find the best mattress for you to get a great night’s sleep.
4. Keep Day Time Naps Short
A long nap during the day can have an impact on nighttime sleep. If you like to nap, don’t let it exceed 30 minutes and make sure that it does not happen in the later afternoon.
That being said, if you are a night worker, a nap later in the day may be necessary.
5. Be Active During The Day
Being active each day can promote better sleep. However, don’t be overly active just before bedtime.
Spending time outdoors each day can also be effective.
6. Keep An Eye On Stress
Try to resolve any worries you have before you get to bed. Take a note of your concerns and then leave them for tomorrow.Stress management could also be effective. The simple things such as getting organized and delegating where possible is a good start. Relaxation techniques can also ease anxiety.