Quick Tips For Better Sleep
-Try to keep a regular schedule
Significant changes from your normal pattern can throw your system off and lead to sleep disruption. A classic example is weekend partying. Not sleep Saturday then unable to fall asleep at a reasonable hour the next day means you’re starting the week short on sleep. Big changes in you schedule will undermine the brain’s ability to maintain a regular sleep pattern. Also makes wakefulness, hard time waking up, going to bed, and remaining awake harder.
-Get at least 7 hours of sleep
You will face times that you can’t get at least 7 hours of sleep. But do whatever you can to get it. Laying in bed for 7 hours doesn’t count, you must be getting actually 7 hours of sleep.
-Only nap for about 30 mins in the afternoon
Napping is fine do to but there’s a potential danger of napping too long or too late in the day. The danger is throwing your sleep schedule off and not being able to sleep. Nap are also a risk for those with insomnia.
-Warm baths or shower can help you sleep
Taking a warm bath before bedtime is very relaxing and soothing. It can help with aching muscles and tension that can interfere with your sleep. Lavender has an aroma that is known to help relax and aid in sleep.
-Wind down at the end of the day
Make sure to make time to wind down at the end of the day. This period of winding down helps your brain shift into a lower gear. Make this period of couple of hours to unwind, and get your body/brain in the mood sleep.
-Exercise no later than 3-4 hours before bedtime
Exercising releases hormones and changes the body’s temperature to make it more difficult to fall asleep. Exercise also stimulates your brain body at a time when you should be relaxed. However, very gentle stretching or walking are types of exercises that can help you sleep.
-Don’t drink alcohol before bedtime
Alcohol is a bad “nightcap” because even though it’s sedating, it can result in fragmented sleep with people no health issues and makes sleep problems for people with snoring or breathing problems worst.
-Drink warm tea before bedtime
Chamomile or any herbal teas have calming effect as your body takes int he warmth of the tea. There also isn’t any caffeine in the drink to keep you awake in the night.
-Don’t watch TV in bed
TV works against sleep in many ways. TV delays your sleeping by keeping you up until the show is over. TV can also make a loud noise waking you up, or you wake up to turn the TV off. TV bright lights also stimulates you.
-Don’t let your pet sleep with you
Pets can make space and attention demands that interrupts sleep. Their fur can leave hair behind and dander that causes respiratory promises leading to allergies and asthma. Doesn’t hurt the pet to sleep in their own crate or bed.