Are you having trouble falling asleep and staying that way? Here are some effective tips that
could solve your problem.
- Create And Follow A Sleep Routine
Your body prefers to follow a certain routine when it comes to sleeping. This means you
should set a designated time for being in bed at night and waking up in the morning,
regardless of whether you have the day off.
- Naps Are Not Recommended
Naps can be very tempting, but they tend to disrupt your sleep pattern. Try to avoid napping
altogether, but if you really have to rest, only do it for 30 minutes or so. You should definitely
not nap during the evening.
- Pay Attention To Meals And Stimulants
It is true that what you consume can influence how well you sleep. For example, a heavy
meal in the evening, along with spices, sugar, alcohol, and even caffeine can prevent you
from getting quality rest.
While alcohol might help you to get to sleep quicker, research shows that it typically causes
people to wake up after only a few hours. This is due to the disruption caused by your body
processing the alcohol. But other stimulants like sugar, spice, and caffeine are just as
disruptive for sleep.
- Exercise In The Morning
Regular exercise is a healthy lifestyle choice for many reasons. In this case, it helps you to
decompress and sleep better, but only if you do it early during the day. Extreme or intense
exercise late in the afternoons or evenings, however, can have the opposite effect.
- Create A Relaxing And Dark Environment
It is critical that your room is comfortable in every sense of the word. This includes blocking
out all noises and lights that can cause distractions – even when you sleep. You should also
experiment with the temperature. For most people, a cooler environment helps to induce
rest. Invest in a comfortable supportive Sleep Number mattress.
- Keep The Bedroom Exclusive
If you are serious about sleeping better at night, do not use your bedroom for other activities
other than sleeping and intimacy. When you start using the bedroom as your office or a living
room, your brain picks up on it.
- Decompress Before Sleeping
Implement an evening ritual where you decompress and take your mind away from events. A
good example would be to take a long bubble bath, read a good book, or let your mind go
with some soothing music. In other words, prepare yourself to switch off.
- Do Not Sleep If You Are Not Tired
When bedtime comes around and you still feel wide awake, stick to your decompressing
routine until you get sleepy. Rolling around for an hour will only frustrate you more.
- Practice Deep Relaxation
Another great way to induce quality sleep is through deep relaxation techniques. For
instance, meditation is perfect for setting your worries free. But something as simple as
breathing techniques can do the trick as well.
- Avoid Rolling Around
When you notice you are not falling asleep, get out of bed and distract yourself for 20
minutes or so. However, stay away from intense stimulation like watching television or doing
office/housework. Instead, do something boring and mundane, like sitting in a chair with the