Feeling sluggish in the morning? Worn out after a long day and can’t get any shut-eye? There are many things that can interfere with a good night’s rest. You might not be able to control all the factors, but you can use these simple sleep tips…
1. Stay On A Schedule
Getting to bed and waking up at the same time every day, even on weekends, holidays and days off can reinforce your body’s natural sleep-wake cycle. Consistency is key, but if you don’t fall asleep within 15 minutes of the normal time get up and find something to do. Chores, a boring book or homework should make your eyes just as heavy as they were before.
2. Watch What You Consume
Hungry? Filled to the brim? Don’t go to bed in discomfort or it might keep you up. Mind what you eat and drink to prevent disruptive trips to the toilet. Alcohol, nicotine, and caffeine are stimulants that also wreck a quality night’s sleep. Even though alcohol may make you sleep at first, it can ruin sleep later on.
3. Bedtime Ritual
It’s time to wind down for the evening. Ease the transition between wakefulness and drowsiness by finding a relaxing activity you enjoy — take a warm shower or bath, drink some sleepy time tea. read your favorite book, listen to soothing music, turn on your fan and dim the lights to help your body naturally relax. Be careful when using a TV or electronic device as part of the bedtime ritual. Research shows that screen time or other media might interfere with falling asleep and how well you sleep.
4. Find Your Comfort Zone
Create an environment that is ideal for sleeping. Shoot for a room that is cool, dark and quiet. Consider buying darkening shades, earplugs or a fan to create a room that suits your needs. Choose bedding and pillows that are comfortable for you. If your pillows are silky soft, but you can’t stand the feeling of them – you might want to get new pillows. Don’t go to bed without enough room, and set limits on how often your children and pets sleep with you.
5. Manage Stress Levels
Your sleep is going to suffer when you have too much to do and too much to think about. Restore the peace by finding healthy ways to manage your stress:
- Get organized.
- Set priorities.
- Delegate tasks.
- Give yourself permission for a break.
- Share a good laugh with a friend.
- Write down what’s on your mind and set it aside for tomorrow.