How to sleep better? What are the activities you should start doing and things you should avoid to get better sleep? How can you fall asleep faster and wake up feeling more refreshed and well-rested?
Your interest in getting a more restful sleep is the first step to achieving it! I’m glad to share with you these important tips.
Develop Your Sleep Schedule
Seven to nine hours is the ideal length of sleep for adults. You can achieve this amount of sleep by developing a regular sleep schedule.
Consider your daily routine and evaluate your sleeping pattern. Assign a time for sleep that you are most comfortable with.
Follow this sleep schedule as much as possible. This will make it easier for your brain to relax once it gets used to it.
Getting your sleep interrupted many times before you actually wake up does you more harm than good. Limit your alarm snoozes by training yourself to wake up at the latest time you can.
While naps can be refreshing, it can also cause you to sleep less at night. Avoid taking naps after 5 PM and reserve your sleep time at night.
Get A Bedtime Ritual
Creating your own personal ritual is like training your brain to follow the signal when it’s time to sleep. By doing this, it will be easier to calm the mind, and get a more restful sleep.
Your personal bedtime ritual may be taking a nice long bath. You can also create another one, customize it and ensure that it really aids you fall asleep fast.
Some people read, meditate or listen to music. Try to think of something that can help you transition from wakefulness to complete relaxation.
Clear Your Mind Of Worries
While this is not an easy thing to do, there is nothing wrong with trying. Just like most things, the principle ‘practice makes perfect’ applies.
A lot of people do deep breaths before sleeping. Try a few inhales and exhales to relax your body and get rid of the tension and stress.
Train your mind not to think of stimulating thoughts during bedtime. Set aside a different time of the day to think about these things.
Check out some YouTube videos that will tell you about other ways to get sounder and more restful slumber. You will enjoy watching this as you learn the do’s and don’ts in getting better sleep.
Watch Out What You Eat And Drink Before Sleeping
Avoid eating huge meals at least two hours before bed, especially those that are spicy and contain too much acid. This can cause stomachache that can disrupt your sleep.
Drinking a lot of liquids before bedtime should also be avoided. This can interrupt your sleep since it causes frequent trips to the bathroom
Smoking is a stimulant. It keeps you brain highly active. Avoid smoking before bed or better yet, quit smoking for good. It is better for your health.
Make Your Environment Conducive For Rest
Create a restful atmosphere in your bedroom. Keep it clean and well-decorated. This can make your room more welcoming and soothing.
Keep the lights off or dimmed. This is a huge help in making your brain cool down after a long and busy day.
A hot temperature can make you feel uneasy and uncomfortable, thereby preventing you from falling asleep or disrupting your sleep. Make sure your room is always well-ventilated.
Keep your bed clean and comfortable. You can use a fabric conditioner with relaxing scents. Choose quality pillows, blankets and comforters with your preferred texture, level of firmness and materials.
Maintain a quiet environment in your bedroom. If you notice that the outdoor noise is uncontrollable, then you can use earplugs. This can block unwanted noise.
Avoid using gadgets during your bedtime. Watching TV shows should also be avoided as this can only activate your brain. These activities are stimulating for the brain.
Hang beautiful paintings, put some fresh flowers in a vase, buy a nice curtain, or invest in new furniture. A beautiful bedroom can make you feel refreshed and invigorated, making it more welcoming and relaxing to sleep in.
I hope this article answered your questions on how to get better sleep. Please feel free to leave any comments, suggestions or concerns below. I’d love to hear from you. Thank you for reading!