Create A Sleep Schedule And Stick To It
Creating a sleep schedule and sticking to it makes it easier to sleep well at night. Circadian rhythm is a part of the body’s internal clock responsible for regulating a number of processes and, most importantly, sleep and wakefulness. Make sure to allocate at least 6 hours for sleep, go to bed, and wake up at the same time every day. This will help train the circadian rhythm of your active and sleep hours, making it easier to slide to sleep when you need to. Be sure to stick to the sleep schedule during weekends and public holidays for the best results.
Be Mindful Of What You Eat
Some foods are known to promote sleep, while others do the exact opposite. Caffeine, alcohol, and nicotine, for example, are stimulants that will only increase your wakefulness, making it harder to fall asleep. Avoid such foods 5 hours to bedtime and consider eating/snacking on foods known to promote sleep. Chamomile tea, some warm milk, and banana are good examples of foods that do help promote sleep. You should also avoid going to bed stuffed or hungry, as this will only worsen the condition.
Ensure Your Bedroom Is Sleep-Friendly
The bedroom environment can make or break your sleep. A comfortable, dark, quiet, and cool bedroom environment is ideal for sleep, a reason you should strive to achieve this. If possible, invest in room-darkening shades, a white-noise machine, and some earplugs to make it as calm and quiet as possible. Your mattress and covers need to be comfortable too to promote sleep. Read this top rated bed frame guide. Be sure to turn off all digital devices once in the bedroom, ready to sleep.
Avoid Daytime Naps
While rejuvenating, daytime naps can mess up your circadian rhythm. It thus would be avoidable to avoid these, if possible, and only nap for not more than 20 minutes in the early afternoon.
Get Physically Active
Physical exercise is crucial for your overall well-being and promotes good quality sleep. Make a habit of getting at least 30-minutes worth of exercise every day, especially in the morning hours. Sleep experts also advise against exercising too close to your bedtime.
While stress might be inevitable in life, you need not allow it to take over your life. Learn to accept outcomes, and appreciate the little you have. If anything, never go to bed when stressed out, but instead learn how to keep it in check. Staying organized, delegating duties, and setting priorities are some of the best ways to avoid and manage stress. Meditation and deep breathing also do help in calming the mind down.