I’ve lost track of my sleeping patterns. I haven’t had it in a while. When I was growing up, I did not value sleep very much. Sleeping was a nightmare for me. I used to scroll through my phone for hours and hours after the lights went out, never realising that it would be harmful in the long run. Years ago, when I would go to late-night movies or dance for hours, I took my sleep for granted, believing that those were the days when I would have fun with friends. I became so accustomed to that routine that even if I want to or try to sleep early, I cannot do so as I toss and turn in bed until late at night. Despite my tired eyes, my brain does not support me. When lying in bed, I tend to stare at the ceiling or think about thousands of things. My lack of sleep has made me bitter and cranky. I am prone to lashing out at those I love. I know that if I do not do something about my tantrums and mood swings, they will become an automated part of my life. Nevertheless, before hiring a professional, I decided to research solutions on Google.
Having done a lot of research, I have come up with tips on how to get a good night’s sleep. I am sharing a few tips that will help you get a good night’s sleep that are easy and simple to implement. Following these tips over time will allow your brain and body to become accustomed to them. Now we can finally get a good night’s sleep.
Sleeping at different times each night is a common habit. A disturbed sleep cycle disrupts our sleep-wake cycle, which impacts our behavior, physical health and mental well-being for 24 hours. Each day, even on weekends, go to sleep and wake up around the same time. Your body and brain will become accustomed to a healthy snooze-wake schedule with this routine. As time passes, you’ll be able to nod off quickly and sleep through the night.
The sun has a natural hormone that helps regulate your sleep schedule. Open up your house to more light, spend more time outside and you will reap the benefits of this hormone. You should avoid bright screens and late-night TV at night, and make your room as dark as possible. The darkening of the room by turning off the lights will signal our body clock that it is time to sleep, which could help us sleep.
Coffee is fine for most people in the morning. Foods and drinks with caffeine are to be avoided after noon. If you have too much caffeine in your blood, especially right before bedtime, you will have problems falling asleep.
Taking a nap longer than two hours during the daytime disrupts the biological clock and wreaks havoc on our bodies. The nap should not be longer than 20 minutes and not after 3pm.
Exercise helps you sleep better. The benefits of exercising are many. Exercise is best done in the morning. Your post-workout energy will keep you awake and you will feel fresh during the day but by night you will be fatigued and exhausted, and the moment you put your head on your pillow you will drift off to sleep.
Having the clock on our bedside table facing us automatically switches our minds to the clock and we tend to get up many times during the night thinking I overslept and this leads to sleepless nights. Put a stop to your clock.
Make sure you don’t go to bed hungry or stuffed. Eat light, healthy meals before you go to bed. Avoid a heavy meal within a couple of hours before you sleep. We need 2-3 hours to digest our food, so eating late might lead to discomfort and a restless night. Despite the fact that alcohol may make you feel sleepy, it can disrupt sleep later in the night.
Nowadays, people are glued to their cellphones and don’t take a moment to put them down. Every time they are having breakfast, cooking, or going to the bathroom, they have it in their hands. Their involvement is constant. They don’t realize how long the hours are passing and because of that, their sleep cycle gets disrupted.
While reading a book may be relaxing for some people, make sure it’s not an emotional book. Because if it’s an emotional book, you’ll get carried away and not want to finish it.
The majority of people are not going to find this useful since it depends on their taste in music. When music is very stimulating, it can cause anxiety or insomnia. There are some people who might find comfort and relaxation in music.
Exercise can help people release their stress and at the same time help them relax and prevent anxiety-inducing thoughts. Inhale for four seconds, hold it for seven seconds, then exhale for eight seconds is the most common option. It takes you into your comfort zone.
Try backward counting:
Yes this may help you as it is a very old method and many believe that it helps you to sleep as it gets boring and distracts you from getting other thoughts in your mind.
Getting to sleep naturally is the best way to ensure that the mind and body get the rest they need.
Trying the above steps can increase the chance of falling asleep without needing to use any sleep aids.