If you have trouble sleeping, you will almost certainly feel physically and emotionally exhausted. Sleep is essential for living a happy and healthy life. Fortunately, there aren't many obstacles to a good night's sleep! If you want to rest at night, start going to bed at the same times and create the right environment for you to fall asleep. So, establish a routine that allows you to relax before bed. Also, you should make some lifestyle changes that help you sleep well.
Steps
Part 1 of 4: Establish a Schedule Routine
Step 1. Go to bed and wake up at the same time every day
Change your sleep habits so that every day is the same, even on weekends. The first step is to calculate what time you need to be at work or school and then work backwards from that time to make sure you get enough sleep. By doing this, you will find the time to go to bed and the time to wake up.
- For example, you could get up at 6:00 if you have to be at work at 8:00. In this case, to sleep 7-9 hours, it is best to go to bed between 9pm and 11pm.
- If you have to go to bed earlier, you should get used to it slowly, at 15-30 minute intervals, to allow your body to gradually familiarize yourself with the new time before adding another 15-30 minutes.
- By doing this, you will train your brain to know when to go to sleep and you will avoid lying in bed by turning around all the time.
Step 2. Avoid catching up on lost sleep over the weekend
You will only ruin your midweek routine and prevent you from sleeping well. So, do your best to respect the same hours that allow you to face the working days even on weekends. As time goes by, you will feel refreshed.
- At first, it's best to schedule some morning activities on the weekend so that you have an incentive to wake up early. For example, try making an appointment with a friend or partner for an early morning hike.
- Avoid scheduling events on Friday or Saturday nights if you're trying to get used to certain times in the meantime. Once they are more stable, you can allow yourself to go to bed from time to time 1-2 hours later without compromising your habits.
- It will likely take a few weeks before you are able to acquire healthier times, depending on your current circadian (sleep-wake) rhythm. Try to go to bed earlier in 15-30 minute intervals at a time.
Step 3. Make sure you get enough sleep
The amount of sleep varies by age. In most cases, adults should sleep 7-9 hours a night, while teenagers should sleep 8-11 hours. Children need 10-13 hours a night.
Also, younger children should take a nap. For example, at 2 years, a 1-2 hour nap is enough, while at 1 year it is advisable to rest for a maximum of 4 hours, spread throughout the day
Step 4. Avoid oversleeping overtime
Napping risks disrupting the sleep / wake cycle by preventing people from falling asleep in the evening. If you take a nap to recharge, don't exceed 15-30 minutes. Otherwise, you may wake up more tired than before and ruin the hours you have painstakingly acquired.
- You should only allow yourself one siesta a day.
- The best time for a nap is during the afternoon or about 2 hours after lunch, which is around 2:00 pm / 3:00 pm if you fall asleep and wake up regularly. Later, it can impair sleep.
Step 5. Get active after dinner
It is normal to feel a little tired after dinner and want to lie down on the sofa in front of the TV. However, it's best to move around to recharge as inactivity can cause your energy to spike late at night when you need to calm down for bed.
- After dinner, go for a little walk. You could also walk the dog or ask a friend to join you.
- Sunset is a great time to go for a walk! It can reduce stress and help regulate the circadian rhythm.
Step 6. Avoid snoring in bed by turning constantly
While it's important to set and stick to the same hours, you can't force yourself to sleep. Instead of turning around all the time, get out of bed and do something relaxing, like reading a book. Try to fall asleep when you start to feel tired.
While it's a good idea to keep your mind busy, don't choose an activity that is likely to make you more awake, such as playing on your cell phone, watching TV, or using your computer
Part 2 of 4: Creating a Sleep Environment
Step 1. Make the bed comfortable
A comfortable bed allows you to fall asleep faster. Buy quality pillows, a good quilt, and comfortable sheets. If the mattress is old, consider changing it.
- If you want a comfortable quilt, choose it according to your needs. Everyone has different preferences.
- You probably want to change your linen depending on the season. For example, during the winter, you could use cotton or jersey sheets and add another blanket. You can also keep warm with a duvet.
- During the summer, try to choose something lighter, such as linen or a cotton fabric with a thread count between 250-500. Replace the quilt with a lighter cotton alternative.
- If the dog, your child, or your partner is hogging the bed, move it. You deserve to have your space.
Step 2. Make sure the room is completely dark
Light can fool the brain and keep it awake. Turn off any light sources and avoid using the night lamp. Block out the light coming from outside by putting up heavy curtains. If you're using the alarm clock, turn it so it's not facing your direction.
- Do not sleep with the TV on, as the glare of the light may disturb your sleep.
- If you get up during the night, make sure the lights are dim.
Step 3. Block out noises
The din prevents you from falling asleep, while sudden or choppy noises can wake you up. The best way to deal with this problem is to use a white noise generator, fan, or portable air purifier to create a constant sound environment that allows you to sleep.
- Try buying a generator of various types of white noise to help you sleep. However, a portable fan or air purifier is also cheaper.
- You could also use ear plugs.
Step 4. Set the thermostat to a lower temperature
If the bedroom is cool, you will be able to fall asleep more easily, as the body tends to cool down before falling asleep. The room temperature varies from person to person, so choose one that you think suits your needs.
Generally, you sleep best between 12 and 24 ° C
Part 3 of 4: Relax before going to bed
Step 1. Stay away from any screen 1-2 hours before falling asleep
Consider the television, the phone, the tablet, and all electronic devices. The light emanating from these screens keeps you awake or compromises the quality of sleep.
If you read before bed, don't use the backlit screen
Step 2. Take a hot bath or shower
This is a great way to start unwinding. A warm bath or shower tells your body to calm down, helping you fall asleep faster. You will also feel more relaxed!
Try adding a calming fragrance, such as lavender
Step 3. Relax with essential oils
In addition to adding them in the bathtub, you can dilute and vaporize them in the bedroom or on the bedding, apply them on the skin or put them in a diffuser. The best options for promoting sleep are lavender and chamomile.
- Lavender oil is known for its calming effects. It allows you to fall asleep faster and can help you sleep longer.
- Chamomile also offers a calming effect and reduces anxiety, as well as promoting a feeling of relaxation.
Step 4. Listen to soothing music
It can help you relax your mind and set you up for sleep. In addition, it has the advantage of covering up unwanted noises. Before going to bed, choose slow, quiet melodies rather than songs that can turn you on.
- For example, try classical music, but also slow songs, folk, bluegrass or country music. Consider everything you like.
- Refrain from dance music or electrifying songs.
Step 5. Read in dim light
Reading before bed is a great way to relax. Many people find it a great help to unwind. Use a bedside lamp or a reading lamp to keep the environment sleepy.
- If you have trouble closing the book, try setting limits. For example, you only read one chapter a day.
- Choose a relaxing book. If thrillers keep you awake, opt for something with a slower storyline.
Step 6. Do yoga or stretching
They will help you relax physically and sleep. They are useful at any time of the day, even before going to bed.
- For example, you could practice 3-5 yoga poses or stretch your muscles every night to stretch out.
- Before falling asleep, try the standing clamp position, the supine half twist position, the lying down position of the cobbler, and the corpse position.
Step 7. Indulge in a simple hobby to practice
For example, you might try knitting on a comfortable chair a few hours before bed. Whichever pastime you choose, it must be relaxing and allow you to sit still.
Step 8. Meditate
Meditation is an easy way to calm your mind before bed. It is also useful if it lasts 5 minutes, although 15-30 minutes offers a greater effect. Just close your eyes and focus on your breath, or follow a tutorial.
- Try a meditation application, such as Headspace or Calm;
- Search for a tutorial online or on iTunes;
- Try closing your eyes and focusing on your breath. When the mind begins to wander elsewhere, bring it back to the breath;
- Prayer also has a similar effect that of meditation.
Part 4 of 4: Changing Habits
Step 1. Use the bed only for sleep and sex
Don't use it as a work or study space, or you will trick your mind into thinking about work or school when you should be sleeping. You will have less difficulty relaxing and falling asleep if you learn to associate bed with rest.
- Do your homework and any other concept work in another room. For example, you could use the dining table as a work station.
- If you can't help but work in the bedroom, use the desk. Keep the sleeping area separate from the work area to help the brain associate bed with rest rather than work.
Step 2. Avoid taking caffeine after noon
It is normal to start the day with a good coffee, but caffeine is not the best solution to stimulate you in the afternoon because it stays in circulation for hours after it is taken. You probably won't think it keeps getting aroused even when it comes time to close your eyes, but there is a risk that it will keep your mind awake. So, opt for a caffeine-free drink after lunch.
- If you need to recharge in the afternoon, try taking a 15-minute walk to recharge your batteries. It is especially useful if you have to go out!
- Everyone reacts to caffeine differently, so you may want to adjust the intake cut-off time to suit your needs.
Step 3. Avoid drinking alcohol before bed
Promotes drowsiness, but also tends to interrupt sleep. In other words, you can fall asleep easily, but you risk waking up during the night.
If you like to drink, indulge in 1-2 drinks early in the evening
Step 4. Stop smoking
Nicotine is a stimulant substance that can keep you awake. Not only that, you may feel the irresistible desire to light a cigarette during the night. So, break the habit for better sleep.
Ask your doctor for help. They may prescribe a varenicline medicine to treat nicotine addiction or tell you to use a substitute for this substance, such as gum or patches
Step 5. Get lots of light during the day
Whether it's having lunch in the park or just opening all the curtains in the house, make sure your brain is sufficiently stimulated by the outside light. The sun is a natural incentive for the mind because it causes it to wake up.
- For example, you could go for a walk surrounded by nature or walk the dog.
- During the winter, try a daylight lamp to encourage the body to release melatonin just like it would in the sun.
Step 6. Train for at least 30 minutes a day
Exercise helps to increase the time spent on night rest by promoting deep sleep. Get at least 30 minutes of physical activity a day, which should be broken down into smaller intervals if it's more convenient for your schedule.
- For example, you could work out three times a day for 10 minutes.
- It is best to practice moderate or vigorous activity early in the day, such as in the morning or afternoon. If you prefer in the evening, work out at least three hours before going to bed. Low-intensity exercises, such as yoga, are great before bed.
Step 7. Have a light meal in the evening
Feeling hungry or full before bed can disrupt sleep, so it's best to eat just enough to feel full. Schedule dinner time before nightfall, for example around 6pm. This way, you will give your body time to digest before you lie down.
If you want a late-night snack, choose something light, like cereal, yogurt, or banana
Step 8. Limit your consumption of sugars and simple carbohydrates
Sugars and carbohydrates can cause blood sugar spikes and drops, affecting energy and appetite levels. Plus, they can keep you awake and prevent you from falling asleep and sleeping soundly.
You don't have to give up carbohydrates! You just need to consume complex ones and wholemeal flours. For example, opt for brown rice instead of white rice
Step 9. Take a magnesium supplement
Magnesium helps you sleep longer and rest better. Take 200-400 mg before bedtime.
Consult your doctor before taking any supplements, especially if you are already on medication or supplement therapy
Step 10. Try a melatonin supplement as a temporary solution
The body naturally produces melatonin to promote sleep. The supplement based on melatonin will allow you to fall asleep more easily. However, you should only take it when needed, such as when you suffer from sleep disorders, suffer the effects of jet-lag, work at night or struggle to sleep for several consecutive hours. However, keep in mind that prolonged use can trigger addiction and, therefore, cause the body not to produce melatonin.
- Take melatonin only after consulting your doctor;
- You should only use this supplement for a short period of time.
Step 11. Manage your stress
Unfortunately, stress is a part of life and can hinder sleep. However, by dealing with it, you can solve the problem. Fortunately, there are several ways to relax. Here are some simple options:
- Practice yoga;
- Indulge in a relaxing hobby
- Perform breathing exercises;
- Color an adult book or use a similar application;
- Take a walk surrounded by nature;
- Take a hot bath
- Light;
- Keep a diary;
- Go to therapy.
Advice
- Keep a notebook by the bed. If any thoughts cross your mind at night, write them down.
- Don't get distracted by odd thoughts that cause you to turn on your computer at midnight.
- Avoid thinking about scary things, watching horror movies, or discussing important issues before bed. You risk staying awake or having nightmares.
- If you read a book before going to bed, your eyes will start to get heavy and you will be able to fall asleep.
Warnings
- Sleeping pills are highly addictive. Resort to other methods before using them.
- If you have trouble falling asleep, you may be suffering from a sleep disorder. Tell your doctor about your symptoms.
- If you have trouble sleeping, see your doctor to rule out any sleep disturbances.
- You should only take one supplement at a time and only after consulting your doctor. Otherwise, additional side effects may occur.
