The more you worry about falling asleep, the longer you’ll stay awake. Optimize your sleeping posture for better sleep.Use soothing, relaxing sounds to help you sleep better.Invest in high-quality sleeping equipment: mattress, pillows, blankets, etc. Do not treat your bedroom like an office.Use your bedroom for sleep and sex, nothing else.Your bedroom should be your haven, a space designed for rest. Surround yourself with pleasant, relaxing smells.Visualize yourself having a good night of uninterrupted sleep.Schedule a specific time at night when you allow yourself to worry as much as you want, ideally three hours before bed. Do a complete brain dump of everything causing you to feel anxious.The habits and rituals that make up your nights are as important as what you do during the day. Do lighter exercises before bed to relax your mind : gentle stretching, deep breathing, Progressive Muscle Relaxation (PMR).Avoid high-intensity exercise right before bed.Avoid eating too close to your bedtime.īelieve it or not, your level of physical activity can affect your ability to fall asleep and stay asleep.Try to stop smoking or avoid smoking right before bedtime.Increase your exposure to natural light during the day: On top of raising your body temperature and waking you up, light elevates your body’s levels of serotonin.ĭepending on the foods you eat, how much you eat, and when you eat, your nutritional choices will be the difference between a night of deep rest and a night of restlessness.Whatever you do, don’t hit the snooze button! If you maintain a regular sleep schedule and avoid hitting the snooze button for a few weeks, you may naturally wake up when you want with no alarm.Try napping before 3 p.m to reduce the risks of disturbing your sleep schedule. Naps should last around 20 minutes and never exceed 90 minutes. Making poor choices can contribute more to poor sleep than you might think. Lifestyle choices dictate the quality of your sleep.
0 kommentar(er)
