Nobody is going to drift easily into a peaceful slumber every night. So many things other than sleep are fighting for our brain’s attention. Consider all of the things that can prevent you from getting a good night’s sleep, from work stress and family obligations to unforeseen problems like illness or the attraction of technology at bedtime. It’s no surprise that getting a good night’s sleep can be difficult. If you struggle to fall asleep and stay asleep try out some of the more common ways to improve sleep, such as creating a sleep plan or incorporating physical activity into your daily routine. You can develop habits that will help you sleep better.
Maintain A Regular Sleep Routine
Allow for a maximum of eight hours of sleep. A healthy adult should get at least seven hours of sleep per night. To attain this goal, most people don’t need more than eight hours in bed. Apple have a new feature called Sleep Focus, where you can set your phone to tell you to sleep if you look at it, between certain hours. You have to actively ‘disregard’ the message before you can see any notifications on your phone that might tempt you to open them.
Every day, go to bed and wake up at the same hour. On weeknights and weekends, try to keep the time gap between your sleep schedules to no more than one hour. Consistency helps to maintain your body’s sleep-wake cycle. You can monitor your sleep cycle by tracking your sleep with a FitBit.
Leave your bedroom and do something soothing if you don’t fall asleep within 20 minutes. Relax by reading or listening to peaceful music. When you’re exhausted, go back to bed. Repeat the process as needed.
Keep Track Of What You Eat And Drink
Make sure you’re not hungry or stuffed full when going to bed. Avoid eating anything heavy or substantial within a couple of hours of going to bed. It’s possible that your discomfort will keep you awake.
Nicotine, coffee, and alcohol should all be avoided. Nicotine and caffeine’s stimulating effects take hours to wear off and can disrupt sleep quality. Even though alcohol makes you tired at first, it can disturb sleep later in the night.
Create A Relaxing Atmosphere
Make a sleeping-friendly environment. This usually entails something cool, dark, and silent. It can be more difficult to fall asleep if you are exposed to light. Before going to bed, avoid using light-emitting screens for an extended time. To create a setting that meets your needs, consider utilising room-darkening shades, earplugs, a fan, or other gadgets.
Before night falls, try relaxing activities like taking a bath or utilising relaxation techniques to help you sleep better. You could also help with your atmosphere by using aromatherapy and some CBD oils – if you are in the UK Simply CBD is good.
Take Fewer Naps During The Day
Long naps during the day can disrupt nocturnal sleep. If you must nap, keep it to 30 minutes or less and avoid napping late in the day. If you work nights, you may need to take a nap late in the day before work to make up for lost sleep.
Make Physical Activity a Part of Your Day-To-Day Routine
Regular physical activity can help you sleep better. However, avoid being active too close to bedtime. Spending time outside every day could also be beneficial.
Take Care of Your Worries
Before going to bed, try to put your anxieties and concerns to rest. Make a mental note of what’s on your mind and set it aside for tomorrow. If that’s not enough, keep a notepad and pen by your bed and write down everything that’s worrying you, with a plan to tackle each in the morning. Stress management may be beneficial if you think your worries are more than simple everyday stresses. Begin with the fundamentals, such as being organised, prioritising, and delegating chores. Meditation can also help with anxiety.
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