By experimenting with the following tips, you can improve your thinking and feeling during the day, promote your health and sleep better at night. If you adhere to a regular sleep-wake rhythm and only change your sleep schedule by one or two hours, it feels like you are sleeping better. You can get along with the same number of hours at different times, because you have the right time to sleep in between.
Try to go to bed at a certain time each night, get up at the same time in the morning and forget about it during the day. Go to sleep at least an hour earlier than your normal sleep – waking rhythm, but not too early or too late. For maximum benefit, try to get some exercise 5-6 hours before bed. Daily exercise can help people sleep better, although workouts just before bedtime can disturb sleep. You can improve your sleep by refraining from working in your room, watching TV, making phone calls or talking to yourself. Creating an environment dedicated to sleep helps inform the body that it is time to sleep. Midday nap is a great form of rest and works wonders for your overall recovery, so sleep is one of the best ways to recover and be ready to tackle the day. One of the favourite ways to sleep better is to stay fit and healthy, and a nice face mask, pillow or spray won’t hurt anyone. One of the most common reasons for not being able to sleep deeply is stress, but eliminating this source of stress is what gives many people the sleep they need and give them the best chance to sleep well.
Too much poor quality sleep has been linked to an increased risk of depression and even heart problems. Giving yourself time to relax and calm your mind will help you get into a sleepy state and sleep. Stimulants can make it difficult to fall asleep, especially if taken late in the day. If you are stressed and wide awake in the middle of the night, you need to calm your raging thoughts and raging hearts so that you can fall asleep again. Taking a bath or listening to relaxing music is a great way to calm down at night. Experts recommend breathing exercises such as taking a deep breath, stopping for seven seconds and than slowly breathing in and out for five seconds. Repeat this relaxation technique until your heart rate drops. If you have trouble falling asleep and do not get any sleep after midnight, avoid ticking off the minutes. I often find it difficult to fall asleep when I wake up regularly night after night. Residual stress, worry and anger from the day can make it very difficult to sleep well. Taking steps to manage your overall stress levels and learning how to curb your worrying habits can make it easier for you to relax at night. You can also try to develop relaxing bedtime rituals that prepare your mind for sleep, such as practicing relaxation techniques, taking a warm bath, dimming the light or listening to soft music or audio books.