Seven steps you can take to get better sleep
Sometimes small changes in your lifestyle can make a big difference in your sleep.
You know you’re not getting enough if you feel tired all the time, if you get sick often, and if you depend on caffeine to get you through the day.
Maybe an additional hour a night is all you need.
So let’s take a look at some simple steps that you can take to get better sleep.
#1 Go to bed at the same time every night
Teach your body to sleep by going to sleep each night at the same time. It can take a few weeks to create this habit. Be patient. Eventually your body will learn that – for example – 10:00 p.m. is time to sleep.
Additionally, it helps if you wake at the same time each morning – even on the weekends.
#2 Put away the gadgets
Your television, smartphone, tablet and computers all emit a light that stimulates your brain. And tech-based activity isn’tconducive to relaxation and sleep.
So, at least 30 minutes before you go to bed, turn off the gadgets.
Consider creating a relaxation routine before bed.
#3 Have a relaxation routine
There are many activities that can relax you. You might meditate, write a journal or read before bedtime.
What-ever works for you, build it into your bedtime routine.
#4 Create a soothing environment
Your bed should feel welcoming and relaxing to you.
Create an environment that soothes you by using pillows, bedding, colours and even scents that make you feel pampered and relaxed.
And don’t forget that your matress has to be comfortable. A lumpy or too-hard/soft matress could be the major reason for your lack of sleep.
#5 Limit food and beverages
Eating or drinking before you go to bed can hinder sleep.
Limit how much caffeine you drink after lunchtime. Also limit alcohol and fatty or fried foods.
Try not to eat or drink for two hours before you go to bed.
#6 Consider keeping a sleep journal
Track how you sleep and note the things that may have impacted your sleep positively or negatively.
You may be able to pinpoint exactly what it is that’s keeping you awake.
For example, sometimes simply making it a degree or two cooler in your room can lead to a full night’s sleep.
#7 Stop worrying about not sleeping.
I know it’s easy enough to say! But if you start implementing these steps, you’ll begin to think more positively about your sleep habits.
And as a consequence, you’ll start to worry less.
Less worry = more sleep!
Take a few minutes to read through these easy steps this evening & figure out ways to implement them.
You don’t have to implement them all at once, but just making a start with one or two will set you on the right path.