Poor sleep can bring plenty of health consequences: Ideal tips for your nighttime routine
From family responsibilities to work stress and illness, it’s no surprise that getting enough rest might be difficult at times.
Many things can disrupt a good night's sleep, and you may not be able to control them, but you can develop a routine or sleep-promoting habits. Start today with these easy tips to arrange your nighttime routine.
Maintain a sleep schedule
Every day, including weekends, I go to bed and wake up at the same hour. Being consistent reinforces your sleep-wake cycle. If you haven’t fallen asleep within roughly 20 minutes of going to bed, get out of bed and do something calming. Read a book or listen to soothing music. If you are exhausted, go back to bed. Repeat as needed, but keep your sleep routine and wake-up time consistent.
Make your surroundings relaxing
Maintain a cold, dark and quiet environment in your room, light exposure in the evenings may make falling asleep more difficult. Avoid using light-emitting screens for an extended period right before going to bed. Consider utilizing room-darkening shades, a fan, earplugs or other gadgets to create a comfortable environment. Doing relaxing activities before night, such as taking a bath or employing relaxation techniques, may help you sleep better.
Pay close attention to what you drink and eat
Don't sleep hungry or stuffed and avoid eating anything heavy or substantial within a couple of hours of going to bed as discomfort may keep you awake. Avoid nicotine or caffeine-related items as they take hours to wear off and can interfere with your sleep schedule.
Limit your daytime naps
Long daytime naps might disrupt overnight sleep, so it's better to limit naps to one hour or less and avoid napping late in the day. If you have night shifts, then it's perfectly fine to take naps late in the day before work to make up for lost sleep.
Control your concerns or anxiety
Try to resolve any kind of worries or anxieties and concerns before going to bed. Make a mental note of what's on your mind and set it aside for the next day. Stress management may be beneficial and that's why beginning with the fundamentals, such as becoming organized, establishing priorities and assigning duties. Meditation can also help with anxiety and stress that's bothering you.
You are not destined to toss and turn all night. Consider these basic sleep-improvement tips.