Each person, for one or many reasons, must experience some difficulty to sleep at night. However, do not worry, because here are some simple tips to get better sleep just for you.
First, Get used to sleep and wake up at the same time every day.
Our habit can be created including sleeping time. Determine your sleeping time rhythm and be consistent on it. After some time follows this rhythm, your body will have ‘natural clock’ which helps to manage your sleep.
Second, Use your bedroom to sleep, and not as versatile
Many people has tendency to use their bedroom as versatile room, like watching TV, working, and so forth. Many electronic devices like television, computer or gadget can give signal to brain to “Not Sleeping”. Avoid placing these devices in the bedroom and use it before your sleeping time. Even farther, it is prohibited to make your bedroom as workplace because it can distract your sleeping quality.
Third, Assure your bedroom is quiet, dark, cool and comfortable.
Cool place is more likely makes you fall asleep easily. Also reducing access to light and sounds means reducing sleep distraction. Under these conditions, the bedroom will become comfortable and makes your body relax so you will have quality sleep at the end.
Fourth, Avoid alcohol, caffeine and nicotine before sleep
Coffee, tea, chocolate and soda drink can stimulate body to stay awake because this food/drink caffeine. It is advisable not to consume 4-6 hours before sleep. Same thing with nicotine and alcohol.
Fifth, Pass the nap time
The longer the body awake, the easier the body asleep. Therefore do not use your day time for sleeping because it will disturb your sleeping time at night. If your time management for sleeping at night runs well, then you will no longer need a nap. If you feel sleepy during day, it may shown symptoms of sleeping disorders and requires doctor consultation. Or it is possible if the consumption of carbohydrate during day is excessive, then it stimulates the drowsiness.
Sixth, Spare time to exercise everyday
Body which is physically active can ensure to have good sleep during night time. However, do not exercise when it is near to sleeping time because it will complicate the body to asleep. At that time, the body is still in vibrant mood and not yet relax.
Seventh, Create your own sleeping ritual
Most kids usually have their sleeping ritual like reading the fairy tale stories before bedtime, same thing for the adults. Create your own ritual by listening to the slow music, reading, or even shower with hot water. Do these things for about 15-30 minutes before your bedtime. If you get used to it and become your ritual, this will help you to fall asleep easily.
Eighth, If you have difficulty to sleep, do not stay in bed.
If after 20 minutes lied down and not yet sleeping, do not continue to stay awake or grumpy in bed. It actually will make restless and added complicate your efforts to fall asleep. Get out of bed, go somewhere quiet to sit or lay down until your eyes are ready to sleep.
Ninth, Make sleep a priority
Trust the body has right to sleep and rest. Do not let daily activities hinder your sleeping time. Many people sacrifice their sleeping time in order to finish work, or even sacrifice less important activities, such as watching TV, playing games, internet, and so forth. Remember to your schedule bedtime and be consistent with that schedule.
Good luck and enjoy a healthy and better quality sleep! Let’s begin to apply the tips right here and right now.