10 Tips For A More Sound Sleep

jake-young-169807.jpgPhoto by Jake Young on Unsplash

  1. Go bland before bedtime. To fall asleep quickly,
    avoid caffeine, nicotine and alcohol for at least four
    hours before you go to bed.
  2. Be predictable. Go to bed around the same time
    every night, and try to follow a similar routine. Waking
    the same time every morning is also essential in keeping
    a regular sleep schedule.

benjamin-voros-310026.jpgPhoto by Benjamin Voros on Unsplash

  1. Don’t toss and turn. If you can’t sleep after 20
    minutes, get out of bed and do something else until you
    feel sleepy again. Tossing and turning may cause more
    anxiety than relaxation.
  2. Save the bed for sleep and sex. Avoid paying bills,
    reading the paper or watching TV in bed. It is important
    to correlate your bed with sleep, not stress.

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  1. Take a bath. Take a warm bath before bedtime to
    help your body relax. You may want to add lavender or
    other soothing oils into your bath water. Also, taking a
    bath can be more relaxing than a shower.
  2. Exercise early. If you exercise, do it before dinner,
    not after. Exercising late at night can wake you up
    instead of help you to relax.

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  1. Make your room dark. People usually sleep best in
    a cool, dark environment. Hanging heavy drapes or
    wearing a sleep mask may help.
  2. Grab a snack. It’s hard to sleep hungry, so try a
    light snack before bedtime. Warm milk is thought to
    naturally induce sleep by releasing the natural hormone
    L-Triptaphan. Keep the meal light, because eating a
    large meal can cause restlessness.

andrew-dong-387377.jpgPhoto by Andrew Dong on Unsplash

  1. Cut naps short. If you have trouble falling asleep,
    consider avoiding naps. At the very least, limit them to
    less than an hour before mid-afternoon.
  2. Address your stress. If daytime troubles keep you
    awake, try jotting notes about ways to deal with them.
    Leave stress at the bedroom door, if possible.

Featured Image: Photo by NeONBRAND on Unsplash

Resource Credit: Resources For Living

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