1. Follow A Nightly Routine
Don’t allow yourself to stay in bed for longer than eight hours at a time. Most experts recommend that adults aim for approximately 7 hours of sleep each night. The majority of people don’t require longer than eight hours of time in bed to obtain this amount of sleep.
Each night, head to bed at the same time. Set your alarm for the same time each morning, as well. On the weekends, try not to deviate from this schedule by over an hour either way. Sticking with a regular sleep schedule will help your body develop a strong sleep-wake cycle.
If you have been in bed for more than 20 minutes and are having trouble sleeping, get up and go to a different room instead. Perform a relaxing activity like listening to soft music or reading a book. When you feel sleepy, try heading back to bed. If necessary, repeat this process until you eventually fall asleep.
2. Develop Good Dietary Habits At Bedtime
Avoid eating too much before bed or going to bed when you are extremely hungry. If you eat late in the evening, don’t have anything heavy or greasy. Keep your meal size small, as well. Otherwise, indigestion could keep you from sleeping.
Use alcohol, nicotine, or caffeine cautiously, as well. Nicotine and caffeine are stimulants that can stay in your system for hours. Either of these substances can make it difficult to sleep. Although alcohol initially makes you feel sleepy, it can lead to an increase in sleep disruptions throughout the night.
3. Design Your Bedroom For Better Sleep
Sleeping is easier in a room that is completely dark, quiet, and comfortable in terms of its temperature. Don’t use devices that emit light during the time leading up to bed. Block out any outside light through the use of blackout curtains or shades. If necessary, use a white noise generator or wear earplugs to eliminate any distracting sounds. Ensure that your mattress is comfortable and supportive. Stearns and Foster have a great range of mattresses.
Before going to bed, do something that calms you down like soaking in a warm bath or meditating.
4. Avoid The Temptation To Nap During The Day
Taking long naps during the day can make it harder to sleep at night. If you need to take a nap, don’t sleep for longer than half an hour. Try to squeeze your nap in before the late afternoon hours, as well.
The only exception to this rule is if you work at night. In that case, a late afternoon nap could help you feel more alert in the evening.
Getting exercise is one of the best ways to sleep better at night. Plan your activities for early in the day rather than directly before bed. That way, they won’t interfere with your sleep. You may also find it beneficial to spend time outdoors whenever possible.
6. Address Any Issues That Are Worrying You
If you are worried about anything, try to tackle those problems head-on before going to bed. Alternatively, you can write down your worries so that you can deal with them the following day.
Other stress-busting techniques that you may want to try include improving your organizational skills, prioritizing important tasks, and learning to say no if you already have a full plate. Meditating may also be beneficial.