Although having a good night’s sleep is crucial to your mental and physical well-being, it often seems next to impossible to do.
Sometimes it’s tough to go from a hectic day to the peace and quiet you need to fall asleep. Establishing a schedule may be quite helpful in ensuring that you receive the recommended 8-10 hours of sleep each night. Get quality shut-eye by following these dos and don’ts.
1. Do have a routine
Try to stick to a routine. Make a habit of going to bed at a regular hour and waking up at the same time every day. Keep at it even on days off.
Setting your “biological clock” with a consistent wake-up time each morning is an effective method to get a good night’s sleep. Keeping to a regular routine regarding your diet, exercise, and more helps the internal body clock function well, which will, in turn, help you easily fall asleep.
2. Do turn off the electronics
It’s recommended to turn off all electronics a full two to three hours before bedtime. Don’t keep devices in the bedroom since the blue light they produce may interfere with melatonin production. If you need some white noise to help you nod off, you can easily find some on YouTube; just make sure to turn off the screen. Locking the screen while playing media is an essential feature.
3. Don’t have afternoon naps
Don’t slumber in the late afternoon or evening. Avoid the temptation to sleep in even if you feel drowsy; doing so will cause you to wake up too early in the morning and throw off your sleep schedule. Maintain a regular bedtime routine.
4. Do have a comfortable mattress
Next time you go to bed, pay attention to whether your mattress is actually comfortable. Sometimes we get used to bad things way too well that we don’t even notice that there’s something causing a problem.
Many people keep their mattresses for too long. If you’re one of those who haven’t purchased a new mattress in a long time, make sure to check out Anatomy of Sleep and their mattress reviews. They will surely help you pick out the best mattress for your needs. Remember – you should never keep the same mattress for more than 7 years!
5. Don’t stress before bed
Don’t let tension keep you up at night. If you’re having trouble relaxing, it might help to write down your worries or talk to someone you trust.
You should stay away from anything that could potentially make you angry in the late hours. Whether it’s a fight with a loved one or just some anxious musings, we all have those times when we feel like we’re about to explode.
6. Do use bedroom for sleep only
Recognize that the bedroom is exclusively meant for sleeping. Eventually, your brain will associate your bed with sleep. Don’t go there if you’re looking to kill time.
Reading, writing, eating, TV, phone, or playing games are not allowed in bed. Get out of bed if you’re still awake after 20 minutes. Look elsewhere for a stress-relieving activity. Try to find a quiet place away from everyone else to do this. You should return to bed as soon as sleepiness returns.
7. Don’t drink coffee in the afternoon
Having trouble falling asleep, waking up often during the night, and having a horrible sleep are all consequences of consuming caffeine. Even if consumed in the morning, caffeine might keep you awake at night. Avoid drinking too many caffeinated drinks such as coffee, tea, energy drinks, or pre-workout in the evening.
All in all, establish a nighttime ritual that allows you to relax after a long day. If you want to get some rest, you should get a comfy mattress and stay away from doing distracting activities in your bedroom. Getting a good night’s sleep is easier when you don’t go to bed stressed.
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