Steps to Better Sleep
Lets Consider the following steps that can be helpful in changing unhealthy habits and improving your sleep.
- Start by Creating a relaxing sleep environment. Keep your bedroom dark, cool and as quiet as possible and keep electronics such as a computer, TV and phones out of the bedroom. Exposure to stimulating objects and lights from computer and TV screens can affect levels of melatonin, a hormone that regulates your body’s internal clock.
- And Don’t discuss or deal with stressful or anxiety-inducing situations right before bedtime. Just as exercise can increase energy levels and body temperature, discussing difficult topics will increase tension and may provoke a racing heartbeat. Protect the quality of your sleep by dealing with any stressful topics long before bedtime.
- Now Set a sleep schedule. Maintain a regular sleep routine. Go to bed and get up at the same times each day, even on the weekends. Don’t go to bed too early. If you hit the sack before you’re sleepy, you may lie in bed awake and start to feel anxious. That will only make it more difficult to drift off.
- Limit naps. Late afternoon naps can interfere with nighttime slumber.
- Do Maintain a regular exercise routine. Research shows that exercise increases total sleep time, particularly the slow-wave sleep that’s important for body repair and maintenance. However, don’t exercise too late in the day. Working out close to bedtime can boost energy levels and body temperature, making it harder to fall asleep.
- And really Avoid late night meals and alcohol consumption. Skip heavy meals before bed, and limit alcohol. Even if a cocktail seems to help you fall asleep, it can interfere with sleep quality and disrupt sleep later in the night.
- Try to Curb nicotine and caffeine use. These stimulants can make it harder to fall asleep and stay asleep, especially if consumed late in the day.
- Get your Schedule of down time before bed. Setting aside time to unwind and quiet your mind will help you get into a sleepy state of mind. Meditating, breathing exercises, taking a bath and listening to relaxing music are great ways to calm down at night.
- The clock,,,,Don’t check the clock. Tallying how much sleep you’re losing can create anxiety and make it harder to fall asleep.
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