Today our life is full of fuss and stress, and if we don’t finish our day with enough sleep. The following morning, we are out of mood, feeling sleepy and exhausted and without the motivation to do anything important.
However, facts show that we are frequently to blame for insomnia, due to our bad habits and unreasonable decisions.
Healthy sleep habits (also called a good Sleep Hygiene) are the rules of daily life that help ensure adequate sleep.
In other words, it’s your habits that increase the likelihood of a restful night’s sleep.
Your sleeping problem can be solved by both lifestyle improvements and making some simple changes to your environment.
If you have trouble sleeping at night, try these tricks. We offer 10 tips that will significantly improve your sleep and the quality of your life in general.
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1. Adjust your sleep hours
Help your body to form and strengthen a healthy sleep regime. Go to bed every night and wake up in the morning at about the same time.
2. Figure out how much sleep is right for you
Most adults are recommended an 8-hour night’s sleep, although some people sleep longer and some sleep shorter.
Try to keep your bedtime at 8.5 hours per night. If your sleep cycle is lengthier, try to stay up late.
3. The bedroom is for sleeping, not for screens
You have to avoid computers, phones, TV and even online casino PlayAmo NZ when you go to bed. They can disrupt your sleep.
Your brain needs to associate lying in bed with your sleep state, and not do other non-bedtime things.
Don’t go to bed if you’re not going to sleep.
4. Relax before you go to bed
Try to find the most suitable relaxation method for you and apply it before entering the bedroom.
Muscle relaxation techniques will prepare your body and brain for a peaceful sleep.
If you choose not to employ these techniques, set aside some time right before bedtime to mentally relax and get ready for bed, rather than to think about your tomorrow’s activities or any current problems in your life or at work.
Avoid using a computer or smartphone during this time
5. Make sure you are comfortable in bed
Keep the temperature in the bedroom at the correct numbers and ensure sufficient silence and darkness.
Make sure your bed is comfortable.
Try not to keep stressors known to you or causes of stress in the bedroom.
6. Eliminate alcohol, caffeine and cigarettes
These substances affect your physical and mental health and can affect your sleep as well.
Alcohol can make your initial sleep easier, but it interrupts the healthy sleep cycle, which leads to a deterioration in sleep quality.
Caffeine (coffee or drinks containing caffeine) and nicotine (cigarettes) have a psychostimulant effect and, therefore, can interfere with the process of falling asleep.
7. Don’t doze off
Dozing off during the day (not to mention sleeping) makes it difficult to sleep at night.
If you really need to take a nap during the day, try to limit its duration (up to half an hour) and do not try to take a nap if there are 4 hours left before a night’s sleep.
8. Try not to look at the clock
If you can’t fall asleep, regularly checking the time will worsen your anxiety about your sleeping problems.
If possible, do not keep a clock in the bedroom.
9. Avoid sleeping pills
Sleeping pills do not eliminate the causes of insomnia and become useless with prolonged use.
They are prescribed by a doctor who knows exactly why you were prescribed these medications.
Also keep in mind that some sleeping pills can be addictive.
10. If necessary, ask for help
If it has become a common occurrence to wake up in the morning in a leisurely state, you do not find rest in bed and feel that lack of sleep affects your mood and daily life, consult a doctor.