Sleep troubles are the number one reason for a restless next day. To prevent them, it is best to ensure you get adequate sleep. The following tips will help.
- Regular Sleep Schedule
If you have a consistent sleep schedule, you are more likely to get better sleep at night. It is always best to go to bed at the same time every day, even on weekends. You should also wake up at the same time and avoid oversleeping.
Going to bed earlier than usual or falling asleep on the couch will not help and may instead give you fragmented sleep. You may go to bed early then spend the next two hours laying wide awake.
- Have Quiet Time Before Going To Bed
There is nothing more valuable than some quiet time before bed. Giving your body at least half an hour before bed to stay relaxed is the best way to have your body feel the urge to sleep. Avoid spending this time on your devices and instead, listen to some calming music or read a book. You can also take a warm bath and drink some herbal tea. Avoid caffeinated drinks. Ensure that your mattress is comfortable, if you are considering an upgrade read plenty of reviews like these Hypnos complaints and advantages.
- Distract Yourself When You Cannot Sleep
If you cannot fall asleep when you go to bed, do not stay in bed tossing and turning. Get out of bed and do something to distract the mind. You could flip through some magazines, do some stretches, or try a relaxing hobby such as coloring. Doing tasks that are not stressful will allow the body to relax.
It may be tempting to go on your phone or tablet, or even watch a movie. It is best to avoid that because devices emit blue light, which causes restless or disturbed sleep. The blue light that such devices emit affects the body’s ability to produce the melatonin hormone, which is the hormone responsible for the body’s circadian rhythm.
- Teach Your Body How To Relax
Learning some techniques to keep your body relaxed is a good way to help boost your sleep quality. You can try things such as guided imagery, progressive music, or meditation. You can also speak to a sleep specialist to learn ways that will help you calm your mind, especially if you deal with anxiety. These techniques will prevent your mind from having racing thoughts when it is time for you to sleep.
It is advisable to find healthy ways to deal with your stress and anxiety, as these are not good when it comes to getting good quality sleep. Practicing the techniques during the day works better than doing them during bedtime.
- Keep A Sleep Log
Tracking the details of your sleep patterns goes a long way in ensuring you get into the habits that promote good sleep. The logs will help you spot the trends in your daily habits that increase and decrease your insomnia.
If writing things down in a diary is not your style, you can download a sleep tracking app on your smartphone or your smartwatch. There are some apps designed for keeping a sleep log. These will help you improve your sleep quality tremendously.