In this day and age, where almost everyone has a hectic schedule, sleeping problems are not so uncommon. Unfortunately, once you develop them, there’s no quick solution and you have to train yourself by changing your behavior and lifestyle. One of the best ways to resume getting a good night’s sleep is by developing a good routine and sticking to it. Here are some tips to help you get started.
Dedicate the second half of your evening to unwinding. The body and mind require rest before you can sleep. So, create a deadline for work and other tasks at least an hour before bedtime. If you have a tendency of worrying during bedtime or have a racing mind, then reserve some ”worry time” that’s not too close to bedtime.
Ensure that the routine you come up with allows you to sleep for 8 hours before the alarm rings.
You’ll also want to be careful about what you consume 2 to 3 hours before bedtime:
-Avoid drinks that contain caffeine. These often stimulate your brain and therefore, disrupt your sleep. Examples of caffeine include energy drinks, fizzy juice, coffee, and tea. If you like to have a hot beverage before bedtime, then go for alternatives like herbal tea.
-Avoid eating heavy meals close to bedtime. Heavy meals can cause discomfort and interfere with your sleep during digestion. If you feel hungry close to bedtime, then consider taking a light snack.
If you smoke, you may want to reduce the amount you do before bedtime. Nicotine is another stimulate that makes your brain more awake. If it’s hard to stop smoking in the evening, then just take a few puffs rather than an entire cigarette.
Ensure that your sleeping environment is as welcoming and relaxing as possible. Reduce clutter so that you have few things to pay attention to before you get a shut-eye. If your bed is not comfortable, then invest in a new mattress and ensure you do your homework before picking one, read these Bedshed mattress reviews. Also, ensure the duvet and pillows are comfortable. Ensure the bedroom is well ventilated and not too cold. According to studies, people are more likely to fall asleep in an environment at the right temperature.
Don’t watch the TV, use a smartphone, tablet, or similar device close to bedtime. These devices emit blue light which is known to reduce the release of the sleep hormone- melatonin. This is why you feel more awake than sleepy when you get to bed and start browsing social media. Also, using these gadgets in the bedroom gradually disassociates the brain to it as a place of sleep, thus increasing alertness, maintaining your sleeping problems.
If you cannot sleep within 15 minutes, get out of bed and come back when you feel tired or sleepy. While at it, engage in something relaxing like listening to calming music or reading a book. Repeat this as many times as you can until you fall asleep.
Set your alarm to the same rising time. If you wake up before the alarm goes off, lie quietly and savor the feeling of being in bed until it is time to get up. Also, avoid napping for too long during the day as it can interfere with your sleep.
Stick to this program for several weeks and your body should be used to it.
Things to Do Once You Get In Bed
Tips to Develop Relaxation Skills
If you tend to become anxious when you can sleep, controlling your breathing is an excellent technique to help you calm down. Here are some breathing exercises to try out.
Repeat this 3 times and you should start to feel calm. However, do not breathe too quickly or do it too many times as it can make you dizzy.
Get Rid of Worries
One of the primary reasons people have a hard time sleeping is because they have racing thoughts and worry too much. An excellent way to deal with this is to plan your next day ahead. Have a regular planning session where you can go through your problems and worries.
With these tips, you should have a solid and functional bedtime routine.