EIGHT TIPS TO HELP YOU SLEEP BETTER
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If you have difficulty falling asleep, a regular bedtime routine will help you wind down and prepare for bed. Few people manage to stick to strict bedtime routines. This isn't much of a problem for most people, but for some, irregular sleeping hours are unhelpful. Your routine depends on what works for you, but the most important thing is working out a routine and sticking to it.
Simple lifestyle changes can make a world of difference to your quality of sleep.
Follow these tips for a more restful night.
Don't Be. Become.
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COMMIT TO SLEEPING BETTER
Establishing healthy sleeping habits, begin with making a commitment. Let a loved one or friend know you are making sleep a priority and that you will be making lifestyle changes that are necessary so that you can sleep well. When you tell others, it will help keep you accountable so that you are more likely to stick with achieving your goal.
GET A BEDTIME ROUTINE ESTABLISHED
Getting regular sleeping habits established can be as important as the amount of sleep you get. Try going to bed and waking up at the same time each day, including on weekends.
There is variability when it comes to how much sleep each person should get. However, it is recommended by the Sleep Research Society and American Academy of Sleep Medicine that you get seven hours of sleep per night.
CREATE A SLEEP-FRIENDLY ENVIRONMENT
While you are sleeping your room should be totally dark. Your bed should be positioned away from windows and if you are woken up early in the morning by the sun, wear an eye mask or try using blackout curtains.
Ensure that your bed is as comfortable as can be. When was the last time you changed your mattress? Browse Ikea mattress reviews and consider upgrading yours. It could be the best thing you do to help you sleep.
Be sure to have a quiet sleeping environment. If you have noisy neighbours or live in a busy urban area, a white noise machine can be used to help counteract ambient sounds.
Before going to bed turn your mobile off, or activate the setting 'do not disturb.' In general, electronics should not be used while in bed.
KEEP THE BEDROOM COOL
When it comes to preferred sleeping temperatures, there is some variability, but the goal should be to keep it at 65 to 70 degrees Fahrenheit. Find the best temperature for you, and then set your thermostat to it.
EXERCISE ON A REGULAR BASIS
A majority of studies show that exercising on a regular basis, three or four times per week can help to improve sleep. Exercising in the morning is usually best, or in the afternoon. If you prefer exercising at night, don't exercise within a few hours of going to bed, since your sleep may be disrupted by the adrenaline.
AVOID EATING HEAVY MEALS STRAIGHT BEFORE BED
Do not eat heavy meals before going to bed. That includes foods with high amounts of carbohydrates, which can lead to bloating or heartburn, which can both disrupt sleep and cause discomfort.
EXPOSURE TO MORNING LIGHT
Being exposed to sunlight every morning can help you stay alert all day. It also helps your sleep schedule to be regular.
During the winter, try to sit next to a light-therapy box for half an hour. During the summer, take a morning walk. Don't wear your sunglasses so that your eyes can be exposed to light.
LIMIT CAFFEINE AND NICOTINE
Nicotine in cigarettes works to increase brain activity and heart rate which can be disruptive to your sleep. If it is difficult for you to quit try entering a smoking cessation program.
GET YOUR ESSENTIALS
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A U T H O R
I M A G E
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