If you want to get enough sleep every night, here is a four-step program for you:
It is crucial to create a bedtime routine. Two main processes control sleep. Firstly, it is the body clock. The cells in the body have their own molecular clock, which operates on the 24 hours “circadian” rhythm. Secondly, it is the sleep pressure in the body. If you have been awake for long, sleep pressure can build up in your body.
If you can stick to the same bedtime and wake up time every day, your body is more likely to remain in synch. However, nights shifts and other haphazard routines can put more pressure on your bodily functions. They can, therefore, make it harder for you to fall asleep.
If you cannot go to bed on time every day, you can focus on waking up at the same time every day. Having a routine can make it easy to get enough night’s rest. Having a comfortable bed will help you to fall asleep quickly – and stay asleep. Take a look at what these Simmons customers have to say about their mattresses.
Healthy food, exercise, and light can help you energize. The morning sunlight can help you feel alert. However, the dimming sunlight in the evening triggers the production of the melatonin hormone. The hormone can help you fall asleep.
Do not use your tablets or television an hour before you go to bed. The blue light from the tablets and television can make you alert, which can make it difficult to fall asleep.
It is much better to sleep in a dark bedroom. However, the mornings are dark in the winter. You can, therefore, use a SAD lamp. The SAM lamp mimics the morning sunlight.
Remember to exercise regularly. Regular exercise can help you fall asleep at night. Do not, however, take a large meal an hour or two before you go to bed.
Also, do not take too much caffeine. Taking too much caffeine can make it difficult to get better sleep at night. If you struggle with getting enough night’s rest, you can switch to decaf. You can drink decaf in the afternoon.
3. Switch Off from Your stress
It is best to relax before you go to bed. If you have active toddlers and children, then they must maintain a consistent bedtime routine.
You can take an hour to relax before you go to bed. Do not use bright lights and your devices during this time.
If you have stress, you will find it hard to relax. You can use breathing exercises to help you relax. It is even better to write down your worries and stop focusing on them. Take a few minutes to write down what you are worried about. Once you write them down, do not focus on them.
If you can switch off from your stress, you will never have a problem falling asleep.
The temperature of your sleeping environment is very important. A dark, cool and quiet bedroom is perfect for sleeping. If your body temperature drops, you will feel sleepy. According to studies, if you take a warm bath one or two hours before you go to bed, you are more likely to fall asleep quickly. This is because warm water relaxes the muscles. And once you exit the bath, cooling takes place, which can help you fall asleep.