Are you up at night staring at the ceiling wishing you could fall asleep? Or are you so stressed about the next day that you are too wired to lay down your head and dream? If you have these struggles here are Eight Tips to help you sleep better.
One Stick to A Schedule. Set a schedule of when to go to sleep and when to wake up each day. Work to stay on this schedule and your body will learn to follow this habit. It will learn when to release sleep hormones to make you more relaxed and ready for bed.
Two Pay attention to what you eat and drink. Diet can have an affect on your quality of sleep. Being too full or too hungry can keep you awake. Also avoid alcohol, caffeine, or nicotine before bed as these chemicals can cause disruption to your sleep.
Three Create a bedtime routine. Humans are creatures of habit. If you set a bedtime routine your body will recognize this. Having a list of things you do before you go to bed can help your mind relax. For example obviously brushing your teeth is a part of the bedtime routine. Though maybe you can add other special tasks for example putting on lotion or reading to your kids etc. If you are a parent of young children having a bedtime routine set for them can make all the difference. It can help you and them sleep better which can create better mornings and clearer minds. This can create greater success at work and school.
Four Get comfortable! Make your bedroom a sanctuary for sleep. Have comfortable pillows, seasonal blankets, fan/heater etc. If you need to put up dark curtains, and have white noise machines. Also make sure your bedroom is only a bedroom. Do not have your office there. Also do not use your laptops or other devices in bed. This can confuse the mind thinking bed is for work or play and will send the signals to stay awake rather than the signals for sleep.
Five Limit daytime naps. This one is important if you want to set good sleeping habits. If you do take a nap make sure it is only between ten to thirty minutes. If you are a night shift worker obviously these rules are different for you. If you need to sleep in the day set good alarms and also have dark curtains so you can fully fall asleep.
Six Include physical activity in your daily routine. Have an active lifestyle but remember to not exercise too close to the time you want to go to sleep. Being active during the day will help your mind and body wind down at night.
Seven Manage Stress. Too much stress can cause disruption to sleep. A helpful tip is to write down everything that is causing you stress. Or to write a to do list for the next day. That way the things that were on your mind are now on a piece of paper (or in a note app).
Eight Know when to see a doctor. If your sleep is being severely disturbed or disrupted talk to your doctor about possible treatment.