Going to Bed When you are Really Tired
When you struggle to fall asleep, you end up feeling frustrated. If you go to bed and still not asleep after 20 minutes, get up and go to another room so you can do something that will relax you, e.g. listening to music, reading, etc. Do it until you feel sleepy.
Don’t Keep Looking at the Clock
When you stare at the clock when trying to fall asleep or when you wake up at night, it can lead to an increase in stress, which will make it even harder for you to fall asleep. Turn the face of the clock away.
If you get up in the middle of the night and fail to sleep in 20 minutes, then get out of bed then look for an activity like listening to music or reading a book. Try keeping your lighting dim because bright light stimulates your internal clock. Return to the bed when you start feeling your eyelids dropping because it is a sign that your body is ready for sleep.
Using Light to Your Advantage
Natural light is important because it is responsible for a healthy sleep-wake cycle. When you get up in the morning, the first thing to do is letting in the light. During the day, get out of the office and go out for a sun break.
Keeping the Internal Clock Set by Having A Consistent Sleep Schedule
A regular sleep schedule will help in ensuring you have better sleep.
Try going to bed and getting out at the same time every day because the “internal clock” will know when you need to sleep or wake up. Sticking to a routine even during the weekend is important because it won’t be hard to get up on Monday morning. Going in and out of bed at the same time will help in setting your clock, even if you did not have a good sleep the night before. The body is the one to determine all these, all you can do is going to bed and getting up at the same time every day including the weekends.
Napping Early – or Avoiding it Entirely
Some people have made naps part and parcel of their day. If you have a problem falling asleep or having a hard time staying asleep through the night, then it could be caused by the afternoon nap. When you have a nap late in the day, it is going to lower your sleep drive. If you have to take a nap, make sure it is before 5 p.m. and short.
Make Your Bed as Comfortable as Possible
Your mattress should be comfortable and supportive otherwise you may wake up feeling stiff and aching. Take a look at these Avocado mattress reviews and consider an upgrade.
Lightening Up on Evening Meals
If you eat your pizza at 10 p.m., it is like inviting insomnia. Try having your dinners many hours before your bedtime, and also stay away from foods that cause indigestion. If you are hungry, choose foods that are not going to affect your sleep, e.g. carbs and dairy foods.
Balancing Fluid Intake
Drink enough fluids so you don’t have to wake up in the middle of the night to quench your thirst. You should also avoid drinking too much before bedtime because you might have to get up in the middle of the night to go to the bathroom.
Exercise promotes restful sleep, but it has to be done several hours before going to bed.
With exercise, you can fall asleep faster and have a sound sleep, but you have to do it right. The hormone cortisol is secreted when exercising, and this is because it helps in activating the alerting mechanism of the brain. This is not good when you are trying to sleep. Try finishing up with your exercise at least three hours before going to bed.