The habits of good sleep
A good night’s sleep is not only a combination of chemical processes in the body. A good sleep owes much to the habits and lifestyle you have. Having healthy natural habits for good sleep will allow you to fall asleep much easier and get better rest at night. Some of these habits may sound quite obvious, however not that many people employ them for improving the quality of their sleep. Here are some helpful tips on how to improve your sleep, make it healthier and prevent any sleep disorders from forming:
- Try following a daily routine – go to bed around the same time and wake up at the same time in the morning.
- Try to avoid naps during the daytime in order to assure healthy drowsiness in the night.
- Minimize or avoid any caffeine, alcohol, nicotine or other stimulants in the evening. Some drugs like alcohol can make you very sleepy, however you are very likely to wake up frequently in the night and not get enough rest.
- Exercise regularly. However, avoid exercising late in the day. Allow 3-4 hours for rest before going to sleep, otherwise your body may be too excited to be able to fall asleep.
- Avoid eating too much before bedtime. If you’re hungry, take a light snack in about two hours before going to bed.
- Make sure your bedroom is suitable for healthy sleep. The bedroom should be a quiet, dark, ventilated are with a good cozy bed. If it’s a problem to make the bedroom dark you can use a sleeping mask. In case the noise is a problem use earplugs or quiet calm music to minimize external sounds.
- Try to relax in advance before going to bed, don’t be active. Read a book, take a bath, listen to quiet music, take a massage.
- Do not use your bedroom for purposes other than sleep or sexual activity.
- If you can’t fall asleep for a long time, do not simply lie in bed waiting for sleep. Get up and read or watch TV until you actually feel sleepy.
- In case you are too stressed or worried about the next day, write down a “to-do” list to leave the worries behind.
- In case you suspect having insomnia or other sleep disorder visit your doctor for a consultation.