8 Tips on how to get your best night’s sleep
Most people assume that sleeping comes naturally. In fact, so many studies expound the fact that we get too little sleep implying that given the chance, all of us will be snoozing soundly through the night and well into morning. But for those of you who struggle to get to sleep, you know that is not true. Here are 8 tips on how to get that perfect night’s sleep.
1. Avoid caffeine, alcohol and tobacco.
Coffee, colas and tea are obvious sources of caffeine. Caffeine and other drugs that keep you up can hide in chocolate, medicines, diet pills and fizzy drinks. Alcohol might make you feel sleepy but you end up getting very poor quality sleep. Tobacco is a stimulant. You may think a cigarettes relaxes you but it is actually making your body release stress hormones which can keep you from falling asleep.
2. Avoid strenuous exercise 4 hours before going to bed
Regular exercise is good for you and will help you sleep better. However, strenuous exercise 4 hours or less before your bed time does not allow your body enough time to calm down and get into sleep mode.
3. Avoid heavy meals close to bedtime
Hunger can keep you up but being too full can also keep you awake.
4. Improve your sleeping environment
Make sure your bedroom is cool, dark and quiet with a comfortable mattress.
5. Slow your mind down at bedtime
Spend 30 minutes after dinner writing down the things that are bothering you or things you have to get done. Tell yourself you’ll deal with these tomorrow and set these thoughts aside.
6. Develop a bedtime routine
Do the same things every night in the same sequence before going to sleep. For example, take a warm bath, brush your teeth and read for 10 minutes before going to bed. Your mind will connect these events with sleep.
7. Go to bed and get up at the same time every day (including weekends)
This established a sleep routine that you body will get used to.
8. Do not try to force yourself to sleep
The more you worry about the fact that you are not sleeping and try to force yourself asleep, the less likely you will fall asleep. If you do not fall asleep after 20 minutes of going to bed, get up, walk around, do something relaxing, then go back to bed.
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