Many people don’t realize just how important sleep is for your overall well-being. Besides making you feel rested and mentally ready for the day, it can also significantly affect your physical health. After all, your sleep helps you regulate your mental and immune function. Not to mention, getting enough sleep will help you keep your cognitive health in check well into your retirement years.
If you have trouble not only falling asleep but staying asleep, then here are some tips that will help you feel more rested.
Stick to a Consistent Schedule
Consistency is key when it comes to training your body to fall and stay asleep. Try to create a schedule for yourself and stick to it as much as possible. Your body has its own internal clock, so the more that you can consistently train it to go to sleep at the same time, the more it will become trained like a muscle.
Set your alarm to go to sleep and wake up at the exact same time every single day. Try to avoid taking naps or doing anything that could interrupt your sleep cycles. At first, falling asleep at your intended time may be a challenge, particularly if you’re a night owl.
If this happens, consider taking supplements like melatonin, or drinking herbal teas. Don’t give up, and keep trying to stick to your schedule even though it may be a challenge at first.
Create a Relaxing Routine
Perhaps one of the biggest challenges of falling asleep is that there is so much stimulation around us. From screens to family members to lights, the more you can create a relaxing bedtime routine absent of stimulation, the more likely you’ll fall asleep at a reasonable time. Limit the amount you look at your phone before bedtime, ideally at least two hours before bed.
This is often easier said than done, however, the more strict you can be about it, the easier it will be to fall asleep and stick to the schedule. Do whatever it takes to get yourself into a calm and peaceful mindset, and stick to it rigorously.
Set Up a Sleep Conducive Environment
Perhaps just as important as the quantity of sleep is also the quality of sleep. You need to make sure that you set your environment up so that it’s conducive to sleep. In other words, not too much excess light or noise, and make sure that your bed is comfortable. Try to avoid eating heavy meals before you head to bed, and always avoid caffeine.
By setting up your sleep environment and body for the perfect sleep, you’ll be much more likely to sleep restfully for as long as it takes to feel rejuvenated.
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