Sleep is an essential factor that affects our daily lives, so getting enough of it should be on your top priority list. To help our sleep we should follow the rules on how to sleep better:
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Avoid taking naps if you can.
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Begin rituals that help you relax each night before bed.
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Cigarettes or any nicotine should be avoided before sleep.
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Do not have a beer, glass of wine, or any other alcohol within six hours of your bedtime.
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Exercise, with moderation- Avoid any tough exercise within six hours of your bedtime.
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Find something else to do if you are not asleep after 20 minutes. If you can, do this in another room. Once you feel sleepy again, go back to bed.
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Get up at the same time every morning.
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Hot to warm baths or a light snack will relax your body and put you in sleep mode.
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Incense or candles help soothe and relax your brain, and day.
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Just put on your PJs. Comfortable clothes are an important aspect to more comfortable sleep.
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Keep a regular schedule.
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Long, complete night’s sleep will make the following nights easier to continue the trend.
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Medication for sleeping should be avoided, or use them cautiously.
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No to caffeine after lunch.
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Opt-in to tea and honey! Chamomile and Passion fruit increase of glycine, a chemical that relaxes nerves and muscles. Make sure it's decaffeinated of course!
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Paint your room. Believe it or not but the color of your bedroom can be keeping you awake! https://www.huffpost.com/entry/bedroom-paint-colors-sleep_n_3286774
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Quiet, dark, cool bedrooms are the best environments for even better sleep. It works for bats who sleep 16 hours a day!
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Relax, relax, repeat. Easy right? Everyone has their ways to relax find yours today. Need help? Try this https://greatist.com/happiness/40-ways-relax-5-minutes-or-less
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Starving, won’t help either! For dinner try fish and rice. They boost vitamin B6, which is needed to make melatonin (caused by darkness). For snacks, try cherry juice, walnuts and yogurt!
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Three p.m. should be the latest time you should nap. If you must take a nap, try to keep it short (less than one hour).
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Unwind with some yoga! Stretching allows your mind and body to let go of the whole week and put you in a at peace mood.
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Vent about your day! There is nothing worse than going to bed stressed and angry. Whether or not you have a person or pet, tell someone or something. Live alone? Mediate! Meditate! Meditate!
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Write your life story, but do it earlier in the day. Don’t read, write, eat, watch TV. Stimulating distractions cause your brain to be active longer at night, meaning when you are asleep, it is not.
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X-cuses, excuses - (That works, right?) You might think this is a long list that you can avoid. Remember- the excuses you make today ruin tomorrow's sleep too!
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You should exercise on a regular basis, but do it earlier in the day. (Talk to your doctor before you begin an exercise program.)If you are unable to do this, then find a time during the day to get all of your worries out of your system. Your bed is a place to rest, not a place to worry.
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ZZZ’s - are what you will get more of if you follow this guide.
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Source:https://sleepeducation.org/
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