In today's world, getting enough sleep is a major challenge for many people. Going through the day feeling tired and without energy is detrimental to both the body and the mind and can cause health problems in the long run. If for one reason or another you always go to sleep too late, maybe it's time to change your habits.
Steps
Part 1 of 3: Getting ready to go to sleep
Step 1. Avoid drinks that contain caffeine in the last 6-7 hours of the day
Its stimulating effects are widely known. People drink coffee to feel more energetic, but they also become more nervous and agitated at the same time. Ingesting caffeine before bed, even if you use it regularly, can make you more alert, delay the onset of sleepiness and keep you from going to bed at a reasonable time.
- Avoiding caffeine means not drinking coffee (not even decaffeinated), tea, energizing or cola-based drinks.
- Chocolate also contains a hefty dose of caffeine, so it's best to avoid eating it during the evening hours.
Step 2. Stop working at least an hour before bed
It's important that your brain has a chance to slow down after a hectic day before you decide to try and fall asleep. For this reason, you should stop working (or studying) at least an hour before going to bed to have time to relax a bit.
This also implies that you should stop engaging in any strenuous activity at least an hour before bedtime
Step 3. Do not eat during the two hours before sleep
One of the main problems with eating before bed is that it is likely to be extra calories that add up to those consumed through meals. Also, eating before bed, especially sweets or otherwise harmful foods, can cause a blood sugar spike that slows the release of sleep hormones.
- It is a good idea to stop eating at least two hours before bedtime.
- If you are forced to eat dinner at a late hour, choose foods that are high in fiber and low in sugar. For example, you could eat apple slices with peanut butter, carrots with hummus, or whole wheat toast with avocado.
Step 4. Drink herbal tea
Although there is still no firm evidence that it can be used to induce sleepiness, the results of some studies show that people tend to relax by drinking herbal tea. This is equally important when preparing for bed.
- It is best to make herbal tea using a relaxing herb, such as chamomile, lavender, mint, or lemongrass.
- Make sure your hot drink doesn't contain caffeine.
Step 5. Determine how many hours of sleep you need
Each individual is unique and has different needs, plus age plays a fundamental role. For example, infants need much longer sleep than adults, while the elderly need fewer hours of sleep than young people. Knowing how much you should sleep each night will help you calculate what time it is best to get under the sheets.
- Infants need to sleep 14-17 hours a day.
- Children under the age of 2 need 12-15 hours of sleep per day.
- Children over 2 years of age must sleep 9-11 hours per night.
- Teenagers need about 8-10 hours of sleep per day.
- On average, an adult needs 7-9 hours of sleep per night.
Part 2 of 3: Follow a Routine
Step 1. Prepare to go to sleep at the same time every night
Don't wait until you feel sleepy, or you risk staying up more than you should. Additionally, the actions required to prepare for bed may awaken you, so you may end up standing longer than you intended.
Set a reasonable time to go to sleep with your daily schedule in mind
Step 2. Create an evening routine
Performing the same gestures every night before bed is a good way to indicate to the body that it is time to feel sleepy. Try to develop a routine that is easy to follow every night so that it becomes a habit. This is a very useful technique for being able to go to bed at the scheduled time.
The evening routine should include gestures like brushing your teeth and face, preparing clothes for the next day, packing lunch to take to work, or taking the dog out for the last daily walk
Step 3. Prepare for the next day
In an effort to relax before sleep, it can be helpful to take some time to prepare for the next morning's schedule. Feeling ready to take on your scheduled occupations will help you relax and fall asleep more quickly.
For example, you could prepare clothes to wear in the morning, pack lunch, catch up with correspondence, reread notes for an important meeting, create a to-do list, or tidy up your office bag
Step 4. Read in bed
Reading between the sheets is one of the best ways to relax and relieve stress after a tiring day. Immersing yourself in another world will allow you to forget the worries of everyday life, allowing your body and mind to relax and prepare for sleep.
- After just a few minutes of reading you should start feeling more relaxed and ready to close your eyes to sleep.
- The genre of reading is not important, even a suspenseful storyline can help you relax.
Part 3 of 3: Eliminate Distractions
Step 1. Set your mobile to "silent" mode
One of the best decisions you can make to ensure that no one can distract you while you try to fall asleep is to silence your cell phone. There is nothing worse than being caught off guard by the sound of the phone while you were already almost completely asleep.
Silencing mobile phone notifications will allow you to receive messages and check them when needed without the person who contacted you having the opportunity to distract you and keep you awake
Step 2. Turn off all lights
Creating a condition of complete darkness in your bedroom helps the body to respect its circadian rhythms, favoring the onset of sleep. Once the lights are out, your mind will be drawn to relax as you try to doze off.
During the day you should try to expose yourself to as much natural light as possible to properly synchronize your body's biological clock, this way it will start feeling sleepy at a reasonable hour
Step 3. Resist the urge to use any electronic device when it is an hour before bedtime
Surfing the internet can be counterproductive to sleep, for several reasons. First, it keeps the mind active and busy, so the brain does not have a chance to begin to relax in preparation for the evening routine. If you were to read something interesting or exciting, it would make you even more alert and energetic, so it would be almost impossible to fall asleep right after.
- Watching television before bed can disrupt sleep quality. Electronic screens emit a special blue light that slows the production of melatonin (the hormone that regulates sleep) and forces you to stay awake longer.
- The same goes for the habit of using your smartphone or tablet while trying to fall asleep. There is evidence that the light emitted from their screens prevents people from sleeping for as long as necessary.
- If you are forced to look at a screen before going to sleep, at least reduce the brightness level.
