Having a good night's sleep doesn't have to be that difficult. Of course, there's all this stress, family responsibilities, unexpected turns in life and challenges, illnesses and the pressure from the society, but does it really have to damage your sleep that much? No, it doesn't! While you may find it difficult to control all factors that influence the quality of your sleep, you can definitely learn to follow these 5 easy habits that will make your sleep much better.
Steps to Better Sleep
1.Develop a sleep schedule and stick to it
You need to sleep no less than 6 hours, but no more than eight hours. Little violations are possible during the weekend. Knowing this recommendation, develop and adjust your schedule according to your workload and responsibilities. Developing a schedule means getting up and going to bed at the same time every day. Being consistent in terms of sleeping schedule is very good for your body as it allows you to sleep better and reinforces the sleep-wake cycle. If you're in bed more than 15 minutes and can't fall asleep, stand up and do something relaxing - meditate or listen to soothing music. When you feel relaxed or tired, try to go to sleep again.
2. Mind what you drink and eat
Having a healthy lifestyle is essential for your sleep. If you go to bed stuffed, it will have a negative influence both on your sleep and your fat levels, but if you go to bed hungry, there's also nothing good in it. If you feel discomfort in your stomach during the time you go to bed, you will definitely find it difficult to fall asleep. It's better to take a light meal a couple of hours before the sleep so that you don't feel heavy or hungry.
Also, it is advised not to smoke, drink alcohol or coffee before the bedtime, because all these substances have a stimulating effect.
3. Have a restful environment
To have a good night's sleep, you have to create a proper environment, which will promote better sleep. Your room should be quiet, not bright and cool. Avoid watching TV or working with your laptop before you go to sleep - try to quit these activities at least 30 minutes before the bedtime. Think about room-darkening shades and an air conditioner to create a restful environment tailored for your sleeping needs.
4. Make sure that you have some physical activity included in your daily routine
Physical activity is an excellent companion of good sleep. Just make sure that you're not doing it right before the bedtime. If you choose to exercise, finish the workout 3 hours before you go to sleep.
5. Manage stress
Try not to think about your worries when you're in bed. I know it's difficult because that's what usually our mind starts to do once the lights are off, but you have to try. I recommend a 30-minute mindfulness meditation to calm your mind before you go to sleep. It works perfectly for me.
Follow these 5 tips and you will forget about your problems with sleep!