Having a good night’s sleep is critical to both your well-being and health, however it can sometimes feel like there is no way you will ever be able to do so. When you’ve had a stressful day full of activity, it can be incredibly challenging to find the peace that you need to go to sleep.
Establishing a pattern for your sleeping habits may be quite helpful in ensuring that you obtain the recommended eight to ten hours of sleep each night. Here are some things to steer clear of while developing a customised sleeping schedule to meet YOUR requirements:
Don’t Get in a Workout Immediately before Going To Bed
Instead of putting you at ease, this will give you a boost of energy. Instead, get your heart rate up early in the day with some physical activity like running or dancing. Utilizing this energy effectively will assist you in dozing out later on. In addition, make sure to get yourself a sleep smart bed.
Activities to Avoid
Refrain from engaging in activities such as playing video games, surfing the web, or using social media. These are vigorous activities that keep your brain busy and engaged, but they also have the potential to stress you out. Stay away from these things for at least one hour before going to bed.
Caffeine Should Not Be Consumed after Midday
Instead, you could try drinking milk, decaffeinated tea, or water. 4. You should not study when lying in bed. Only sleep in your bedroom when you need to. The act of reading in it will train your brain to link your bed with anxiety rather than rest.
Put Away All Electronic Devices One Hour before Going to Bed
The blue light emitted by electronic devices such as computers, TVs, and phones keep your body alert. If you have to use your smartphone or computer late at night, you should either utilise the “night shift” mode on the phone or install the flux programme onto your computer.
Don’t Smoke or Drink. Drinking Alcohol Disrupts the Natural Cycle of Sleep
Drinking alcohol may make it simpler to nod off, but it makes it far more difficult to remain asleep once one is there. Because nicotine is a stimulant, smoking cigarettes (including electronic cigarettes such as Juuls) makes it more difficult to get to sleep at night. Do not smoke or use an electronic cigarette in the bedroom.
Don’t Eat a Big Dinner before Bed
Consuming a substantial dinner up to three hours before going to bed might lead to acid reflux and sleeplessness. If you find yourself hungry late at night, try eating a snack that is low in fat but high in complex carbs.
Limit Your Naps to No More Than a Half-Hour at a Time
Napping should be avoided as far as possible, however, if you find that you just cannot hold your eyes open for any length of time, short naps of no more than half an hour should be taken instead. If you sleep for longer than usual, it may be more difficult for you to fall asleep when it’s normally your bedtime.