They say timing is everything and its definitely true with sleep. If you’re struggling to get at least seven hours of shut-eye every night, it might be because of what’s called your sleep hygiene. That’s the term doctors use for a series of habits that influence sleep.
I think sleep is super important, and it puts me in a better mind set when I get enough sleep. So, if you have insomnia or difficulty falling asleep, hopefully the tips listed will help you get a better night sleep and a good quality sleep for a better mental health.
- Your bedroom should feel relaxing. Only be in your bed for sleep and sex only. Do not sit in bed to do school or job-related work, surf the internet or watch TV. That way, when you are in bed your mind automatically thinks sleep.
- No bright screens in your bedroom while trying to sleep. Turn off TVs, computers, phones and other blue-light sources an hour before you go to bed. Cover any displays you can’t shut off.
- You should not take long naps in the afternoon. keep it to 20 minutes or less. Overcome an afternoon energy slump with a short walk, a glass of ice water, or a phone call with a friend.
- Try not to have caffeine after noon. Even small amounts found in chocolate can affect your ZZZs later that night. Bear in mind that some pain relievers and weight loss pills contain caffeine.
- If you are falling asleep and can’t seem to focus on your breathing pattern. You want to breathe through your stomach; deep breaths in 2x, then out for 3 seconds.
- Regular exercise helps you sleep better — as long as you don’t get it in too close to bedtime. A post-workout burst of energy can keep you awake. Aim to finish any vigorous exercise 3 to 4 hours before you head to bed.
- Don’t eat heavy foods and big meals too late. They overload your digestive system, which affects how well you sleep. Have a light evening snack of cereal with milk or crackers and cheese instead. Finish eating at least an hour before bed.
- Tuck a pillow under your knees to ease back pain.
- Alcohol can make you sleepy at bedtime, but beware. After its initial effects wear off, it will make you wake up more often overnight. Warm milk and chamomile tea are better choices.
- Tobacco use can keep you from falling asleep and make insomnia worse.
In addition, put aside any work, touchy discussions, or complicated decisions 2 to 3 hours before bed. If you’ve still got a lot on your mind, jot it down and let go for the night. Then, about an hour before you hit the sack, read something calming, meditate, listen to quiet music, or take a warm bath.
if your sleeplessness lasts for a month or more, see your healthcare provider. He/ She can check to see if a health condition — such as acid reflux, arthritis, asthma, or depression or a medicine you take is part of the problem.