In a fast and bustling world sleep is the necessary and vital ingredient to making it run smoothly yet, so many of us struggle with it. Whether you’re the insomniac operating at all hours of the night or someone who can’t help but constantly toss and turn, the key to getting a good night’s rest seems to elude us. SleepFoundation.org breaks it down to four key categories:Creating a Sleep-Inducing Bedroom. Comfort is key! This boils down to making sure your room is set up for your comfort. Check to see that your mattress and bedding are suitable to you and check for any ways to minimize light and sound disturbances. Something that many people take for granted is monitoring your bedroom temperature which research suggests keeping around 65 degrees. Less tossing the blankets off and on!
1.Optimizing Your Sleep Schedule. Most people know about this but very few seem to follow it seriously. The best thing to do is go to bed and wake up around the same time every day. The maximum difference if you do go off schedule shouldn’t exceed 2 hours. Getting the recommended amount of sleep during the night also means managing your naps. Many people oversleep and nap too close to bedtime. The best thing to do is take around a 20-minute-long nap after lunchtime.
2. Crafting a Pre-Bedtime Routine. Perhaps the hardest part of a bedtime routine is putting down our devices. Many people are checking their texts and calls to the last minute or consider scrolling through social media a part of their winding down; however, screen time before bed can be extremely detrimental to your sleep. The best move is to disconnect at least 30 minutes before knocking out. But on a lighter note! Create a fun routine that calms and soothes you. Whether it’s reading a book or doing some stretching and listening to music, find something to relax your body and mind for a restful night’s sleep.
3. Fostering Pro-Sleep Habits During the Day. Exercise, eating well and watching your alcohol and caffeine consumption are the keys to success. Exercise exerts your body to promote solid sleep and eating too late can push your body to stay up and digest rather than rest. While alcohol induces artificial drowsiness that disrupts your morning, caffeine creates artificial hyperactivity that keeps you up way past your bedtime. Taking good care of your physical and mental health will have incredibly beneficial effects on your sleep.
4. If none of these changes have any effect on your sleep or in some cases, feel detrimental to you it might be time to talk to a doctor. Poor sleep can have serious and long-term health consequences so it’s best to receive care sooner rather than later.
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