Table of Contents:
1. Go to Bed at the Same Time Every Night
2. Wind Down Before Bed
3. Turn Your Bedroom into a Sleep Sanctuary
4. Avoid Electronics Before Bed
5. Do not consume foods that have stimulants in the evening.
6. Take regular exercise and exposure to daylight
7. Reduce Stress through Relaxation Strategies
1. Set and Follow a Daily Sleep Schedule
Sticking to a sleep schedule assists in synchronization of the circadian rhythm meaning the body is informed when it is supposed to prepare for sleep. It is good to establish a routine of sleep and rise at the same time, even during the weekends. Sticking to this schedule helps to recondition the body to sleep and wake by creating a natural rhythm that helps you sleep better.
Adults should sleep for 7-9 hours every night in order to be able to perform optimally in their daily activities. Ensure that you don’t make it closer to your bedtime, as that may make you feel pressed for time. Pressing on can increase stress rates, which are not conducive for a good night sleep. It is recommended to stay on schedule because after some time your body will get used to it.
2. Wind Down Before Bed
It is important to have a pre-bed routine as it helps to prepare the body and the mind for sleep. Gradually reduce activities 1-2 hours before the intended time of sleep. Turn down the lights, put away screens and do relaxing activities like:Turn down the lights, put away screens and do relaxing activities like:
- Bathe yourself In warm water
- Listen to soft music
- Relaxing activities such as yoga or stretches
- Read a book
- Journal
- Meditate
Do not consume foods that are too spicy or heavy, engage in vigorous physical activities or any form of tension building exercises. Some might affect the development of the sleep-inducing hormone, thus making it difficult for your body to transition to sleep mode in the event you engage in overly exciting activities.
3. Turn Your Bedroom into a Sleep Sanctuary
You spend most of your time in your bedroom so ensure it is conducive for sleep by keeping it cool, calm and free from any source of light. Consider:
- The idea of reducing light from a room is achieved by using blackout curtains.
- Maintaining the room temperature at around 18° C
- Working in an environment with some sort of background noise such as from a white noise machine or fan.
- It is also important to make sure that your mattress and pillows are comfortable.
- Taking out the TVs and computers so that it is purely for sleep.
It is recommended that one should not use the bed for any activity other than sleep and intimacy to help train the mind to think of the bed as a place for rest. If you cannot sleep, leave your bedroom and go and do something that will not make you sleep but make you feel sleepy again then get back into bed.
4. Avoid Electronics Before Bed
Switch off all electrical appliances one hour to the time you plan to sleep. Using phones, tablets, computers and TVs before sleep can negatively impact your ability to fall asleep fast for several reasons:Using phones, tablets, computers and TVs before sleep can negatively impact your ability to fall asleep fast for several reasons:
- They release blue light that interferes with the production of melatonin hormone. Melatonin is the sleep promoting hormone that helps regulate your circadian rhythm and makes you sleepy.
- Interacting with the screens can be fun and stimulating for the mind and thus, keeps the mind busy from sleeping.
- You receive information, news, e-mails, and social media notifications throughout the day, which increase stress.
Blue light and digital stimulation must be eliminated before bedtime, so turn off the devices as early as possible. It is better to avoid checking your phone at night, so it is useful to replace your smartphone’s alarm with an old-fashioned alarm clock.
5. This means avoiding stimulants in the evening because they can keep you awake and alert; the opposite of what you want when trying to get to sleep.
It is advisable to abstain from foods that have caffeine and nicotine for about 4-6 hours to bed time. Some of the samples of stimulating agents include coffee, tea, soda, chocolates, and cigarettes bearing in mind that they have the capability of keeping one awake.
Although alcohol may cause some people to become drowsy, it disrupts the sleep cycle and reduces REM sleep as the alcohol wears off. It is recommended to consume not more than 1 standard drink per day and avoid alcohol consumption between 4 hours before bedtime.
Reduce the amount of fluids consumed during the night, but not necessarily close to bedtime because frequent awakenings to go to the bathroom disrupts sleep.
6. Exercising and exposing the body to the sun on a regular basis
It also relieves muscle tension, lowers stress hormone levels, fatigues your body and balances chemical and hormones linked with sleep. It is recommended that you should get at least 30 minutes of moderate activity such as walking, cycling or light strength training.
It is important to get enough natural sunlight during the day because it promotes wakefulness during the day and regulates the body’s internal clock. Make an effort to spend at least half an hour outside of your home every day. Even gestures like opening blinds or sitting near a window also contribute towards the computation.
Nevertheless, do not exercise and go out under the sun in the evening because these both send activating signals. Exercise and go outside during the morning since that is when the air is fresh.
7. Reduce Stress by Practicing Relaxation
Stress leads to hyperarousal which in turn hampers the quality of sleep. Work on lowering stress through:Work on lowering stress through:
-Yoga and meditation: These mind-body practices help to lower stress and anxious thoughts through poses, focused breathing, and mindfulness. Before going to bed, engage in some yoga to help your body relax and your mind calm down.
- Progressive muscle relaxation: Progressively contract and release muscle groups to decrease stress. It reduces stress so your head feels at ease.
- Deep breathing: The shallow and slow breath then initiates relaxation through engaging the parasympathetic nervous system that has the effects of decreasing heart rates, blood pressure, and stress hormones.
Stress is decreased by eliminating daily hassles and using well-established methods of stress control; thus, the body and the mind will be more inclined to undergo the process of sleep. If you have primary clinical insomnia that is associated with anxiety or depression, it may be beneficial to seek therapy.
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