You know the repercussions of sleep deprivation, so you try everything you can to get a good night’s rest. The thing is however despite your best effort, you may still find it hard to sleep soundly. You are not alone; 60 million Americans share the same problem. The good news is that you can sleep better and faster with simple lifestyle changes.
Here are some good sleeping habits you can start practicing:
- Other than sheep counting. If you can’t fall asleep after 20 minutes, quit trying and get to another space in the house. You can do relaxing activities such as listening to soothing tunes or reading a book. Note that lying in bed wide awake can only create a bad relation between wakefulness and your sleeping quarters.
- Consistency matters. Sleep and wake up at the same time every day, Saturdays and Sundays included. This may feel a challenge in the beginning, so resist adding or cutting more than an hour of rest, especially in the weekend. This helps in adjusting your internal body clock, which then assists you falling asleep at night and waking up in the morning.
- Wind down first. It is helpful to have at least 30 minutes of winding down before sleeping. Do something relaxing or dim the lights at least an hour before dozing off. You should also disconnect from electronic devices such as phones and laptops, as they will only make it harder for you to fall sleep.
- Stop waking up at night. Caffeine and alcohol, especially in the afternoon and evening, can promote inconsistent slumber. It is also advisable to make sure to your room is not too hot or cold. Stress can also affect your sleep, so you may want to try relaxation exercises like mindfulness mediation. Studies suggest that this, along with progressive relaxation, can eliminate sleep disturbances.
Keep these suggestions in mind to sleep better and faster. Not to mention, your bedroom needs to be dark and quiet throughout the night.