Good sleep is one of the best gifts you can give your body. Along with drinking plenty of water and proper nutrition, this is the most important factor necessary for maintaining health. But after a long day at work, with family, friends, and even at the gym, it can be difficult to turn off your brain and give yourself over to dreaming.
If you often find it difficult to fall asleep, heed these tips.
1. Listen to relaxing music at night
Lullabies are not just for children. Listening to relaxing music can take your mind off the stresses of the day and help you get a good night’s sleep. In addition, you can listen to an audiobook suitable for relaxation.
2. Keep a consistent sleep schedule
It is important to maintain a consistent sleep pattern. This means that you need to get enough sleep on weekends and holidays. A constant regime will keep your body in good shape and tone.
Expert Tip: If you’re on a tight sleep schedule but can’t fall asleep one night, you should get up but do something relaxing until you feel sleepy. Suffering from not being able to sleep will only make you more stressed and more disturbing.
3. Follow the daily routine before bed
Create a ritual that tells your body that it’s time to relax. It can be anything relaxing, from taking a bath or shower to reading a book or listening to soothing music.
Expert Tip: You should avoid TV, electronic devices and dim the lights.
4. If you smoke, quit
Smoking is bad for your health for a number of reasons, including interfering with your sleep. Nicotine is a stimulant, so it won’t let you relax. In addition, smokers may experience “withdrawal” in the middle of the night, which interferes with rest.
5. Exercise at the right time
Exercise is an important part of feeling good and staying healthy. In fact, exercise improves the length and quality of your sleep. But exercise also raises your body temperature, which inhibits your body’s ability to shut down and fall asleep.
Expert Tip: Don’t exercise 4 hours before bed. Try exercising in the morning or afternoon so you don’t fall asleep later than you need to.
6. Watch what you eat
Caffeine and alcohol can really mess up your sleep cycle. Caffeine keeps you awake, and while alcohol may make you sleepy at first, it makes you more likely to wake up in the middle of the night.