1. Going to bed and getting up at the same time every day, including the weekends. It is important to stick to a schedule because it reinforces the body’s sleep-wake cycle, which helps you fall asleep more easily. It is going to get the biological clock in sync.
2. Avoid eating or drinking large amounts before going to bed. Choose a lighter dinner at least two hours before going to bed. If you are prone to heartburn, then you should stay away from fatty and spicy foods because they can make things worse and make it harder to get quality sleep. Be careful of how much you drink before going to bed. Drinking too much liquids forces you to wake up repeatedly at night to go to the toilet.
3. Moving/Exercising is good for you, but do it at the right time. Regular exercise and movements can help you get quality sleep. It is important to choose the right time and intensity because it can affect your sleep. If you find yourself getting more alert or energized after exercising, then it is best not to do it in the evening. Morning exercise and movements can help in relieving insomnia.
4. Avoiding caffeine, nicotine, and alcohol in the evening. They are stimulants that keep you awake. Smokers tend to experience withdrawal symptoms at night. It is very dangerous to smoke in bed. Avoid caffeine for about eight hours to your sleep time. The caffeine is going to still be in your body hours after drinking it. People think that alcohol is good because it makes them sleep faster, but it disrupts sleep.
5. Keeping pets off the bed. Do you sleep with your pets? This might be keeping you awake during the night, either through pet movements or allergies. Your pets might be better off sleeping on the floor than on the bed.
6. Making your bedroom dark, cool, quiet, and comfortable. Your bedroom needs to be ideal for sleeping. Lighting is important: if you are going to get up at night, then don’t use an overhead light, instead choose a night light or a lamp. The temperature of the room is important: the best temperature for sleeping is 68-78 degrees Fahrenheit. If the temperatures are below 54 or above 75, it can disrupt your sleep. Adjust noise levels and humidity in the room to your preference. Invest in a good Hypnos mattress, complaints of restless sleep will be a thing of the past. You can get eye covers, blackout curtains, extra blankets, earplugs, etc. to create the ideal sleep environment.
7. A relaxing bedtime routine. Doing the same things every night is going to let the body know it is time to wind down. Things like a shower or warm bath, listening to soothing music, reading a book, etc. will help with sleep. Lowered lights doing these activities can help in easing the transition between wakefulness and sleepiness. Unwinding in your evenings helps because the stress and worries of the day are going to reduce, allowing you to get good sleep.
8. Going to bed when tired and turning out the lights. If you haven’t fallen asleep in 15 to 20 minutes after going to bed, then get up and look for something to do. When you start to feel tired, go back to bed. If you remain in bed and stress yourself because you aren’t falling asleep, then you are making things worse.
9. Sleeping pills should be the last resort. Before you start using any sleeping pills, make sure you consult with your doctor so that they can ensure they are not going to interact with other medications you might be using. The doctor is going to determine the best dosage. It is never a good idea to mix alcohol and sleeping pills.
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Last modified: July 10, 2021