Tips to Create a Better Sleep Pattern

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

  • Avoid trying too hard to fall asleep. It will not work.
  • Tell your brain sleep will come when it’s ready and relax instead.
  • You can try to keep your eyes open in the dark environment and try to resist when they start closing naturally. This is a technique that tricks sleep to quickly take over.
  • Try repeating a neutral word, count numbers, or visualize a pleasing scene if you can’t sleep due to a racing mind.

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.

  • Breathe through the nose and stop after four seconds. Next, hold your breath for two seconds and breathe out through the mouth for six seconds.

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.

Planning Sessions:

  • Set about half an hour in the evening after a meal to contemplate your issues.
  • Go to a quiet room and take a notebook with you.
  • Contemplate about the day and note down your achievements.
  • Narrow down to the problematic areas or anything you are yet to achieve. Create a plan for tackling each issue and the timeline. At this stage, don’t do anything about them.
  • If these issues bother you when it’s time to sleep, remind yourself that you have a plan in place to deal with them the next day. If it’s a new problem or worry, get out of bed and add it to your list.

With these tips, you should have a solid and functional bedtime routine.