Following a schedule every day of the week
If you choose to sleep in on weekends, you are makings things worse because you will find it hard to wake up on Monday morning. This happens because waking later than normal re-sets your sleep cycles.
There are many benefits you can expect to get from daily exercise. It is going to benefit both your mind and body. Some of them are reducing anxiety, reducing stress, and using the energy stored from what you have consumed which can easily keep you awake.
It is important to consider when you work out because the timing can affect your sleep. Exercise causes a spike in adrenaline that is going to keep you alert. If you want to get the benefits, exercise at least five hours before your bedtime. Avoid exercising two hours before going to bed.
Avoid nicotine, caffeine, and alcohol
There has been a myth that a ‘nightcap’ helps with sleep, but caffeine and nicotine are stimulants that will make things worse. They increase your heart rate and blood pressure which will keep you awake.
Try not to drink caffeine after lunch because it remains in your body for about 12 hours. This means the cup you drink is going to make it hard for you to sleep. If you can, cut out caffeine so you can get rid of the afternoon odisha discom craving.
Taking a warm bath or meditating before going to sleep
Reading, taking a warm bath, or meditation before going to bed is going to help you fall asleep.
You can use lavender because the scent is naturally soothing and helps with sleep.
You can train yourself to associate certain activities with sleep. You can make them part of your bedtime routine. A good bedtime routine is going to help you a lot and you are going to see a huge difference.
Controlling your room temperature
The temperature inside your room can have a big impact on your sleep. You will find it hard to fall asleep during extreme temperatures. It is important to make sure you have a comfortable temperature in your bedroom. You can do this by using air conditioning, opening a window, or adapting the heaters/thermostats in your room.
The recommended temperature for adults is between 15.5 and 19.4 degrees. This is the best range if you want to get quality sleep.
The mattress you chose can affect your body temperature massively. Read these reviews comparing Tempurpedic mattresses to find the best mattress for you.
A natural wake-up call
Sunlight is important for your body because it helps the internal biological clock reset every day. You should try waking up with the sun and using bright lights when you wake up in the morning.
You can even find alarm clocks that mimic the effect of the sun to help you wake up in the morning.
Turning off all other lights
Light coming from under your door or electronic devices can disrupt your sleep, especially those that have flashing lights. It can affect your sleep because the body is programmed to light. When there is light, it thinks it is still day.
If your phone or any device such as a tablet or TV is producing light, make sure you turn it off so you can make it easier to fall and remain asleep.