1: Have A Regular Sleep Pattern
Do your best to go to bed around the same time each night and also when you get up every morning? While setting such a routine is essential, notable improvements may not be realized immediately. However, having and sticking to good sleep habits will help you enjoy better sleep. Therefore, try to find which time works best for you and adhere to it religiously.
2: Spend The Appropriate Amount Of Time In Bed
According to studies, adults need an average of 7 – 8 hours of sleep every night while children need more hours. However, some might need more or less depending on various factors. Nevertheless, most poor sleepers exceed the recommending 7 – 8 hours in bed resulting in fragmented sleep. You should limit your bed hours to a maximum of 8.5 hours, except if you have medical or health-related lengthy sleep requirements. If you have a hard time falling asleep when you go to bed, then stay up and engage in things that will make you sleepy.
3: Your Bed Is For Sleeping, Not Entertainment
Avoid using hand-held electronics such as smartphones and other light-emitting devices because they are distractions. They interfere with your circadian rhythm. Experts advise against having the TV on when in bed. Allow your mind to learn that it is time to sleep whenever you are in bed, making it a habit, and start with doing away with the distractions.
4: Relax And Unwind Before Bed
Creating a buffer zone before going to bed can help you enjoy a better sleep every night. Start by sorting out any pending issues that will have you pondering when in bed. Also, do away with the day’s worries and stresses. Find enough time before bedtime to go over the day’s activities and plan for the next day. Do your best to avoid the computer or any other electronic with a bright screen an hour before going to bed. Also, a bit of exercise is useful, but do not engage in such activities late in the evening. It would be best if you considered natural relaxation techniques like yoga, listening to soothing music, or taking a warm soak in the tub before bed.
5: Make Your Bedroom Comfy
The room you sleep in should be quiet, relaxed, with dim lighting (preferably dark); such a setting will help you fall asleep fast. Make sure that your mattress is comfortable and supportive, take a look at these Titan mattress reviews.
6: Avoid Stimulants (Alcohol, Caffeine, And Cigarettes)
Steer clear of that late-night hot cup of coffee or tea. The same goes for caffeinated beverages. Also, avoid taking alcohol, meaning saying no to that late-night glass of wine. Cigarettes are also not a healthy habit because the nicotine in them is a stimulant that will keep you awake.
7: Limit Your Daytime Naps
While experts recommend napping during the day, they can have a negative impact if your naps are too long or frequent. Limit your daytime nap to roughly twenty minutes and ensure you have been awake at least 4 hours heading to bed. Avoid falling asleep at your home office desk or the Tv.
8: Stop Lying Awake Watching The Clock
Watching the time tick as you count the seconds, minutes, and hours leading to bedtime will make you anxious and disrupt your sleep. If you have an alarm clock by your bedside, turn it around. Also, avoid looking at the time on any of your electronic gadgets. When in bed, try to empty your mind and ease yourself into slumber.
9: Avoid Sleeping Pills Unless Recommended (Prescribed)
Sleeping pills might have elements that will help you fall asleep, but they are a temporary answer. They cannot fix your sleeping problem.
10: Consider Professional Help
If your sleep woes persist, consider seeing a health professional. Some of the signs of things not going well for you include being moody, daytime sleepiness, waking up not feeling rejuvenated, restless in bed, and severe snoring.