Sleeping well directly affects your mental and physical health and the quality of your waking life.Fall short and it can take a serious toll on your daytime energy, productivity, emotional balance, and even your weight. Yet many of us regularly toss and turn at night, struggling to get the sleep we need. There is a solution. Making simple but important changes to your daytime routine and bedtime habits can have a profound impact on how well you sleep, leaving you feeling mentally sharp, emotionally balanced, and full of energy all day long
Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Go to bed and get up at the same time every day. Try to limit the difference in your sleep schedule on weeknights and weekends to no more than one hour. Being consistent reinforces your bodys sleep-wake cycle.
Dont go to bed hungry or stuffed. Avoid heavy or large meals within a couple of hours of bedtime. Nicotine, caffeine and alcohol deserve caution. The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep. And even though alcohol might make you feel sleepy, it can disrupt sleep later in the night.
Exposure to light might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs. Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep.
Long daytime naps can interfere with nighttimes sleep. If you choose to nap, limit yourself to up to 30 minutes and avoid doing so late in the day. If you work nights, however, you might need to nap late in the day before work to help make up your sleep debt.
Regular physical activity can promote better sleep. Avoid being active too close to bedtime, however. Spending time outside every day might be helpful.
Try to resolve your worries or concerns before bedtime. Jot down what's on your mind and then set it aside for tomorrow. Start with the basics, such as getting organized, setting priorities and delegating tasks. Meditation also can ease anxiety.
People who exercise regularly sleep better at night and feel less sleepy during the day. Regular exercise also improves the symptoms of insomnia and increases the amount of time you spend in the deep, restorative stages of sleep.
1. Increase Bright Light Exposure During The Day
2. Reduce Blue Light Exposure in the Evening
3. Reduce Irregular or Long Daytime Naps
4. Consider These Other Supplements
5. Don’t Drink Alcohol
6. Set Your Bedroom Temperature
7. Don’t Eat Late in the Evening
8. Relax and Clear Your Mind in the Evening
9. Take a Relaxing Bath or Shower
10. Rule Out a Sleep Disorder
11. Get a Comfortable Bed, Mattress and Pillow