How to create a better Sleep routine
People with busy schedule may not experience sound sleep. Sleep
schedules may differ from person to person. Some may have a very hectic work
schedule and some maybe binging Netflix the whole night. Just because you have
late sleeping time, doesn’t mean you can’t change it. If you want to improve
your sleep time, you just need to reset your body clock.
The best thing I suggest is sleeping on time and waking up in
time. It can slowly help you fix your sleep problems. If you want to restore
your sleep on the past track, you need to calm your body a little. You always
sleep late doesn’t mean you can’t change the timing. It takes time but of
course you can. You can binge Netflix the other day or watch your favorites the
other day. No one has forced you to complete the season today. Today I am sharing
10 ways you can fix your sleep schedule. But you need to seriously work on
these things.
Avoid exposure to light while sleep
While going to sleep, avoid bright lights like glowing screen from
any electronics. Also reducing household lights before sleep can be effective.
Whereas studies have shown that in the morning while getting up, exposing
yourself to light can make you wake up or stay active. Dim light in your room
before sleeping. Too much light while sleeping prevent you from a sound sleep.
Eat early
Make sure that you eat early or not just before bedtime. Foods
take time to digest so it might interrupt your sleep. IF you’re hungry it is
better to eat light snacks containing carbs and protein. Eat dinner at the same
time everyday so that your body would be used to it. Strictly avoid caffeinated
drinks or alcohol before bed.
Relaxation
Take time out to relax a little before bedtime or while waking up.
Focus on yoga, meditation, stretching or even basic eye exercises would do. A
relaxing bedtime may reduce stress or negative impacts on sleep. Just before
bedtime try doing relaxation strategies as it helps you to boost your sleep.
Skip naps
If you’re feeling tired, do not take naps. Napping can interfere
with the sleep in night. When you feel like napping, get up and start
exercising or do something that makes you active. Exercise always chases
sleepiness. Long naps may cause grogginess that result in waking up from deep
sleep. However, researchers have said that a very brief nap of 10 mins makes
you fresh. But 1 hour long nap can effect you night sleep badly.
Exercise daily
One way to get a better sleep is exercise. A 30 minute exercise
would help you to get a quality sleep. If you want to exercise at
night do it 2 hours before sleeping. You will get best results if you exercise
daily. However you can aim to workout at least 5 times a week. Exercising daily
makes you tired, so when you are tired you will definitely get a sound sleep. You
can also try warm up exercises or warm up dance before sleeping.
Avoid noise
You require a sound environment for quality sleep. Avoid noises
while sleeping. Turn off cellphone or TV before sleeping. Loud noises make it
difficult to sleep. If you have a noisy neighborhood, you won’t have a good
sleep. Keeping the windows closed will limit out noise. If you are having
sleep problems, I recommend you to listen some inspirational and nature sounds.
They are very relaxing for me.
Cool bedroom
A cool bedroom temperature would help you relax and feel
comfortable. Temperature of a room is important factor to achieve sound sleep.
A good room temperature is 60 to 75 degree Fahrenheit. You can use air conditioner
in warm whether and heater in a colder whether. You can also get a cool bedroom
by fan or open window. Before sleeping, leave the window or the fan ongoing for
some minutes.
Be comfortable
A comfortable bed is the best to get a good sleep. Old pillow or
bed maybe uncomfortable. Old mattresses cause ache or pain in body
areas. Experts suggest replacing the mattress in every 10 years. The firmness
of bed will go according to you. There are many mattresses that cause back
pain, neck pain. So choosing a right brand of mattress is very important. But
it isn’t easy to figure out which bed is best for you. These days you can enjoy
the trial period of products and it you aren’t satisfied, you can return or
exchange it.
Manage worries
Try resolving your worries before bedtime. Excess worry makes it
harder to fall asleep. Avoid things that make you disturbed before sleep. When you’re stressed, your body produces stress
hormone. The higher the stress, the more awake you feel. There may be different
reasons why a person can not sleep at night, but the foremost reason is
stress. When you take stress, your
bodies muscles get tighten up. So avoid stress while sleeping.
Consult a doctor
It’s normal to have sleep problems. Changing habits can help you
restore the sleep. But if it becomes a severe problem try consulting a doctor.
If you consult a specialist, you will be guided with a proper treatment. If you
are not having a good sleep after trying these activities, consulting a doctor is
the last option. They may suggest you strategies or activities that may help
you. They can also recommend overall lifestyle changes.
A good sleep is very important because it keeps you energized
the next day. Sleep not only keeps you active physically but mentally too. Getting
a proper sleep helps to stay mentally focused and active. Many people suffer
from lack of sleep and suffer the whole day. This blog is for them.
Do Follow these directions and if you get a good sleep after
following these, let me know on the comments below. If you have any queries
about my articles do mail.
Have a wonderful day!