We all know how sleep is very important and we try our best. Consider yourself lucky if you are able to sleep 6-7 hours of deep sleep without waking up in the middle of it. But these days, with too many distractions around us, it’s harder to get enough sleep. But luckily, there are handful tips and tricks that you can try to help you get over those sleep problems. It can help you get into bed more relaxed or get out of bed more rested. Here are some Sleep tips you can try that works:
Set an alarm to go to bed
Instead of setting an alarm to wake up, set an alarm for bed time. This will keep you on track on your sleep habit with your calming bedtime routine. Once your body starts to get use to your sleeping time pattern, it won’t be hard for you to doze off in the long run.
Resist the urge to snooze
Sleep caught between soundings of that alarm is just not high-quality sleep. The snooze button often disturbs REM sleep, which can make us feel groggier than when we wake up during other stages of sleep. To get high quality sleep, make sure to sleep earlier to have at least 7-8 hours.
Avoid alcohol before bed
Some take a shot of alcohol to make it easier to fell asleep. But when the buzz wears off later in the night, you are more likely to wake up frequently.
Slip on some socks
Some people may have a colder than normal and comfortable extremities, but having warm hands and feet will make you catch some Zs faster.
Keep your bedroom dark
The smallest glow like the glow of your digital clock or your phone can disrupt your sleep. Make sure to seal up all the light sources in your room or maybe get a comfortable eye mask. Sleeping in the dark will make your body more relaxed.
Keep it cool
If your room is too warm or too cold, it can disrupt your sleep. Aim for somewhere between 60 to 67 degrees Fahrenheit.
Avoid screens before bed
Dim the lights and turn off all your devices like smartphones, laptops, TVs, all of which belong outside the bedroom. Avoid them about 60 minutes before bedtime. Bright light is one of the biggest triggers to our brains that it's time to be awake and alert, so start sending the opposite signal early.
Cut caffeine by the afternoon
Your afternoon jolt stays in your system longer than you might think. Experts recommended laying off the caffeine by early afternoon to guarantee it won't keep you up in bed later.
Even adding a few minutes of physical activity to your day can make a difference in your rest. American survey reveals that, regular, vigorous exercise can make you sleep better. Just don’t do it too close to bedtime.
Avoid heavy meals when it's late
Your body isn't meant to be digesting while you sleep, so a big meal too close to bedtime may keep you up at night. Protein is especially hard to digest, so if you have to eat late, opt for lighter fare.
Keep your bedroom quiet
Noises like ticking clocks and whirring electronics can be annoying during your sleep. You can either leave it outside or put it in a drawer. For snoring bed partners or blaring sirens outside your window that are slightly more difficult to avoid, try a handy pair of earplugs.
Keep a consistent sleep/wake schedule, even on weekends
Stick to one sleep and wake schedule during work week and even on weekends. Staying up and sleeping in later than normal shift your body’s natural clock. Sunday night rolls around and making for even more unpleasant Monday mornings if you don’t stick to your schedule.
Take deep breaths
If the quiet reflection above isn't your style, some simple breathing exercises may do the trick. Breathing deeply mimics how your body feels when it's already relaxed, so after inhaling and exhaling for a few rounds, you just might find yourself feeling calmer
Take a hot bath
A war bath before bed help people to fall asleep more quickly, also make your sleep quality better. A cozy soak raises your body temperature slightly. Then when you hop out, you’ll cool down quickly, which mimic the natural drop in the body temperature caused by the brain as it readies your body to sleep.
Write down what's bugging you
If other relaxation tricks don’t work for you because something is in your mind that is bugging you, put them on paper. Clearing your mind of this mental clutter can help you drift off more smoothly.
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