Sleep is vital for good physical health and the integrity of mental well-being. In some cases, however, it is difficult to go to bed at the right time and fall asleep or stay asleep. By improving your sleep hygiene and setting up a "bedtime ritual" you can get used to going to bed at the correct time and enjoying a restful sleep. You can also turn off all the lights, make sure your cell phone is too, and make sure there is no noise. In the end, just close your eyes and turn to the wall.
Steps
Part 1 of 2: Identifying Your Needs
Step 1. How long do you need to sleep?
Each person needs a certain amount of hours of sleep to be able to carry out their daily commitments and stay healthy; however, this amount varies with age and activity level. If you can identify how much you need to sleep, you can optimally plan this phase of the day or, better, of the night!
- Infants up to three months of age must sleep 14 to 17 hours each day;
- Infants aged between 4 and 11 months should always sleep 12-15 hours a day;
- 1-2 year olds require 11-14 hours of sleep per day;
- Preschoolers (3-5 years) need 10-13 hours of sleep a day;
- Children between the ages of 6 and 13 need 9-11 hours of sleep;
- Teenagers (14-17) should sleep 8-10 hours;
- Adults up to 64 years of age must rest for 7-9 hours a day;
- Seniors over 65 need 7-8 hours of sleep;
- All people who are very active, stressed or ill should take a short nap during the day to rest and recharge.
Step 2. Determine how much sleep you need
Regardless of your age and the guidelines above, you should try to calculate the amount of rest your body needs to function at its best. If you keep a sleep diary, you may identify repetitive patterns that prevent you from sleeping well and at the same time avoid the negative consequences of sleep deprivation.
- Make rest a priority in your life, as it is an indispensable process for physical and mental health.
- There are numerous negative consequences of insufficient sleep, such as illness, chronic inflammation, hypertension, stress, diabetes, obesity, and mood disorders.
- Lack of rest also impairs mental performance such as the ability to concentrate; it could also affect your ability to do your job properly.
Step 3. Keep a sleep diary
Every morning, as soon as you wake up, write down in your diary how many hours you slept, the quality of rest and how you feel when you wake up. These notes will help you identify patterns that prevent or allow you to sleep.
- The sleep diary allows you to highlight those factors that influence rest. Delete or edit them as needed and keep updating your diary. For example, you may notice that you can't sleep well at night on days when you take an afternoon nap. If this is the case, try eliminating daytime sleep and see if you can sleep through the night.
- See your doctor if you have long periods of insomnia or if you have noticed changing sleep patterns.
Step 4. Change your habits if necessary
There are circumstances where you need to make changes to your sleep habits. When you experience very stressful events, are sick or just want to identify through the diary which are the factors that influence rest, you need to change your behaviors, to ensure the right amount of sleep and keep yourself healthy.
- Adapt to situations that require you to change your rest. Be flexible and set up habits that allow you to adjust to sleep-altering events. This way, you can "absorb" the negative effect of such situations.
- If you know you are going through a particularly tense period at work, school, or home, you should adjust your sleep-wake patterns to make sure that sleep deprivation doesn't worsen the pressure you have to endure.
Part 2 of 2: Optimizing Sleep Conditions
Step 1. Avoid daytime naps if you have trouble falling asleep
This is a very common habit that allows you to take a break to "recharge your batteries" during the day. However, it could have negative effects - for example, it could prevent you from falling asleep and enjoying a full night's sleep.
- If you feel the need for one or more of these breaks, do them before 5pm and rest for short periods. A half hour nap is more than enough to feel fresh and energetic.
- If you need several naps during the day or are generally exhausted, when you should be alert, you need to see a doctor to rule out any medical conditions.
Step 2. Set a fixed time for bedtime
Set a reasonable time to go to bed each day, including weekends. In this way, you can regulate the circadian rhythm, which is the body's internal clock, fall asleep well and sleep for a whole night.
- When deciding on the time, remember to consider some factors such as meals, physical activity, and alcohol consumption. You need to give your body at least 2-3 hours to metabolize these activities before going to sleep.
- The best way to synchronize the internal clock is to always get up at the same time, even when the previous night was "hell".
- Don't go to sleep too late or when you feel tired, otherwise you won't be alert enough the next day and consequently you won't be tired the next night.
- Try to stick to this schedule as much as possible and make adjustments if necessary.
Step 3. Plan a comfortable sleeping environment
You will not want and will not be able to sleep in your room if it is not a cozy place. If you check certain factors, such as darkness, temperature, a good mattress and remove all stimulating electronic devices, you can go to bed at the right time, fall asleep and rest well.
- Make sure that there is a temperature between 15 and 24 ° C in the bedroom, to ensure optimal sleeping conditions.
- Your computer, television, and work supplies don't have to stay in your room, so that the association between the bedroom and sleep can be strengthened.
- Light stimulates wakefulness, so make sure your bedroom is dark enough to sleep. You can use heavy curtains and even an eye mask if the room is exposed to a lot of light.
- The noise will prevent you from falling asleep. Keep your sleeping environment as quiet as possible and consider buying a white noise machine to counteract loud sounds that might be coming from outside.
- Comfortable mattress, cozy pillow and bedding help you fall asleep at appropriate times.
Step 4. Exercise early in the morning
This way you can fall asleep better and enjoy a full night's sleep because the body is tired and relaxed. However, avoid working out in the evening before bed, as physical activity is exciting and prevents you from resting.
- Exercise at least three hours before bed so that your temperature and cortisol levels return to normal. If the body temperature is high, the body has difficulty falling asleep, while the cortisol that is produced during training is a stimulant.
- Strenuous exercise is best, but any physical activity is better than none.
- Don't train at the expense of sleeping hours.
Step 5. Avoid alcoholic drinks, caffeine and cigarettes
They are all stimulating substances that disturb the rest. Do not take them before going to bed, or you will stay awake.
- If you consume nicotine or caffeine, try not to take it 4-6 hours before you go to bed.
- Limit yourself to 1-2 drinks a day (or less) and try not to drink for the three hours before you go to bed.
- Although alcohol may initially help you fall asleep, after a few hours it acts as a stimulant.
Step 6. Avoid large meals and don't have a late dinner
If you eat close to bedtime or consume too much food, you will have a hard time falling asleep and getting a good rest. Prepare light dinners and consume them a few hours before bed to make sure you get to sleep and sleep through the night.
- Try to eat two to three hours before bed.
- Large or spicy meals cause discomfort and indigestion.
- If you are hungry before bed, have a snack at least an hour before turning off the lights.
Step 7. Start "decanting"
The body needs some time to get into the right state and fall asleep. If you spend about an hour relaxing before bedtime, it sends the signal to your body and brain that it's time to go to sleep. This way you should be able to rest all night.
- Stay away from electronic devices such as your TV, computer, tablet, or cell phone for the hour before you go to bed. TV shows, work and social media not only stimulate the brain, but the light emitted by these devices prevents the body from falling asleep easily.
- Dim the lights in your home and bedroom. Light is a stimulant, so if you reduce it an hour before bed, it sends the signal to the brain that it's time to rest.
- If you have a "good night ritual", you can relax and reassure yourself to enjoy a restful rest.
Step 8. Set up a bedtime ritual
When you have begun to calm down and bedtime is approaching, you should perform a series of ritual actions that stimulate the body even more to go into "sleep mode". There are several activities you can do - for example, you can drink herbal tea or take a hot bath.
- This routine reduces anxiety, stress and arousal that make it difficult to fall asleep or sleep through the night.
- You can read a book in bed, with the lights dimmed, to relax and entertain yourself without too much stimulation.
- A cup of hot herbal tea, such as lavender or chamomile tea, helps you relax and sleep.
- A hot bath is relaxing and initially raises the temperature and then drops it, promoting sleepiness.
Step 9. Go to bed even if you are not tired
Try to always go to bed at the same time, regardless of whether you are tired or not. If you stick to a constant routine, you will be able to fall asleep and sleep through the night.
- Getting into a comfortable bed with the lights dimmed helps you fall asleep quickly, even if you don't feel tired.
- If you can't fall asleep within 20 minutes of going to bed, go to another room and do something relaxing until you feel ready for sleep.
Advice
- Dim the lights before bed and turn off your computer monitor to prepare your body for sleep.
- Before going to bed, activate the "do not disturb" function on your mobile or tablet. In this way, in case you receive SMS, e-mail or other notifications, the device will not emit any sound and will not disturb your rest.
- Put the phone away in the other corner of the room.
- Listen to relaxing music about an hour before bed. Keep the music device on the other side of the room so you won't be tempted to use it.
