When you manage to sleep right each night you have the energy to conquer the world. But, when you sleep poorly each night, it’ll feel like the weight of the entire world is on your shoulders. Drifting off to sleep every night with ease might not be that hard if you incorporate the right practices into your day.
Learn to relax
Stress is among the top reasons why people toss and turn at night. Too much stress leads to muscle tension, a never-ending thought loop that keeps you alert and unable to relax enough to fall asleep. Replaying the same conversation all over again in your head or letting negative thoughts and emotions can literally keep you up at night. You need to learn how to relax before sleep. Yoga and meditation can help, so incorporate them into your day. Journaling, deep breathing, and taking a warm bath can also ease your mind. Be persistent with these relaxing rituals and you’ll see how your sleep will improve.
Fix your sleeping environment
Your bedroom should be synonymous with relaxation. If it’s not a soothing oasis, you need to transform it. Reduce clutter, clear out space, and air the room before sleep. Next, if your bed isn’t comfortable enough for you to fall asleep right away, level up your sleep environment. Invest in the right mattress, supportive pillow, and soft bedding. Change your sheets regularly so you’ll always sleep in scented and cozy sheets.
Limit naps and coffee intake
Both naps and coffee are good for you if you know how and when to use them. On the other hand, taking long naps and living on caffeine can make you get less sleep during your regular sleep hours. Limit your caffeine to one cup a day, or at least two. Take the first one at 10 am and the second one around 2 p.m. Naps should be limited to a maximum of 30 minutes. If you need to nap, take a short and effective 20-minute power nap.
Add a regular workout into your busy schedule
Regular workouts can help you sleep better if you time them right. Sometimes the reason why you donćt sleep at night is the excess energy. Aim to finish your exercise at least three hours before sleep time, so you’ll have time to wind down after strenuous activity. Moving your body regularly is essential for a healthy body and a healthy mind. For those days when you can’t fit a gym routine into your schedule, you can always exercise at home. The right equipment like a multi function power rack, resistance bands, and the right exercise mat will come in handy when you want to exercise at home.
Fix your sleep schedule
If you’re serious about your shut-eye success and the benefits that come with it, you need to fix your sleep schedule. In other words, you need to set up the exact time you go to sleep every night so you’ll get the right amount of sleep for a productive day ahead. Most of us need between 7 to 9 hours of sleep every night. It is up to you to determine whether you need 7, 8, or 9 hours of sleep. Aim to go to sleep around 10 pm so you’ll be able to wake up at 7. Be consistent with your sleep schedule so you’ll always have the right amount of energy for your daily feats.
Unplug in the evening
Unplugging might be the hardest thing to do because there’s always an endless reel of stories on Instagram or just one more episode to binge-watch. These habits prolong the state of wakefulness, so you should limit screen time in the evening, Try unplugging at 8 p.m. so you’ll have at least two hours of tech-free space before sleep time. Use this time to meditate, take a bath, talk to a loved one, and prepare for the next day. You can use this time to finally tackle your to-be-read list.
When you improve your lifestyle with some simple tweaks, your sleep quality will follow. Boosting the quality of sleep by taking up these habits on a daily basis can fix your broken sleep. Find the ones that suit you best, but also don’t shy away from those that aren’t a good fit at first. Give everything a try at least once so you’ll know what works best for you.
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