You might be thinking that it’s not your fault. You’ve tried all the tricks in the book, but nothing has worked. You wake up throughout the night and never feel rested when you get up in the morning. But don’t worry! There are plenty of things you can do to fix this problem, and they don’t involve sleeping pills or heavy medication.
1. Have a Regular Bedtime and Wake Up Time, Even on The Weekends
Establish a set time when you will start thinking about getting ready for bed by starting to lower the lights or turn off your phone. Get into the habit of going to bed at the same time each night, all week long. The sleep professionals at www.snoozeez.com advise going to sleep at a reasonable hour to achieve at least eight hours of sleep. This way, you’ll be less tired during the week, and most likely even less tired on weekend days too. Try setting an alarm clock to determine what time you should be going to sleep, and stick to it.
If you have a significant other or roommate, make sure that they understand the bedtime routine too, as they mustn’t disturb you if you’re trying to fall asleep. It’s also a good idea to try and avoid things like caffeine, nicotine, and heavy meals right before bed; this will make your sleep more refreshing and help you wake up feeling less groggy and tired.
2. Create A Relaxing Nighttime Routine That Will Lead To Better Sleep
This may seem like an impossible task, but it’s easier than you might think. Before I get into what kind of thing you should do before bed, let me go over the mindset that needs to be in place for this to work.
The first thing you need to do is get enough sleep during the day. Pick a consistent bedtime and stick with it every day no matter what. To give your body a sense of routine, go to bed at the same time each night and wake up at the same time each morning. This will help your body know when it should be winding down or preparing for sleep.
Next, create an environment that’s conducive to restful sleep. Keep your bedroom dark at night. If you can’t get it dark enough with the curtains, try using an eye mask to block out any light that may enter the room. Make sure your room is not too hot or cold (somewhere around 65 degrees). It should be quiet, too. Noise will make it harder for you to fall asleep quickly, so if you hear noise during the night, don’t open your eyes. Just try to ignore it and focus on sleep.
3. Practice Good Sleeping Habits – Don’t Watch TV Or Use Your Phone Before Bed
Make sure you are comfortable before bedtime. If you can’t fall asleep after 30 minutes or an hour, get up for a bit and do something mindlessly until you start to feel tired again. Be sure to avoid anything with screens for at least an hour before sleep. The light from your computer, tablet, or TV may keep you awake, so if you want to watch something just before bedtime, try listening to some relaxing music instead.
4. Limit Alcohol Consumption and Caffeine Intake Before Bedtime
Some things that interfere with sleep are alcohol consumption and caffeine intake. While it might not happen every night, I know that these two items will always affect my sleep in some way. For example, I’ll often need to stay up for a couple of hours after drinking to feel relaxed enough. When I drink before bedtime, it seems like I wake up every hour during the night and can’t get back to sleep.
5. Change Your Habits
Exercise regularly and eat healthy foods for proper nutrition and improved moods which can help with the quality of sleep you get. I’ll admit, there are days where I can’t make myself go to the gym or eat a healthy meal, and on those days, I see what quality of sleep my body is getting and it’s pretty depressing. Not something that you want to think about, but our bodies depend on us giving them what they need – eating healthy and exercising.
The key to a good night’s sleep is consistency. Developing routines and setting yourself up for success at bedtime will go a long way in improving your quality of rest throughout the night. Now that you know the steps needed, take action and get your sleep on point.