Recently I have been struggling with getting a full night’s sleep. So, after doing some research, I discovered these half-dozen key habits that have helped me, and suggest you try them too:
1. Stick to a sleeping schedule
Set aside between seven and eight hours each night for sleeping, with regular start and finish times, even at weekends. If you don’t fall asleep within 20 minutes, then get up and do something relaxing.
2. Be careful what you eat and drink
Avoid eating large meals within a couple of hours of bedtime. Also, be cautious with nicotine, caffeine, and alcohol.
3. Create a restful environment
Exposure to light can make it harder to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Then make your bedroom as quiet and dark as possible to help you drift off.
4. Limit daytime naps
If you choose to nap, limit yourself to a maximum of 30 minutes, and avoid doing so late in the day.
5. Include physical activity in your daily routine
Regular physical activity can help to promote better sleep. But avoid being active too close to bedtime. Getting fresh air every day
6. Manage worries
Try to resolve worries or concerns before bedtime. Jot down what’s on your mind, and then set it aside for tomorrow. Stress management practices can also be of assistance. Start with the basics such as getting organised, setting priorities, and delegating tasks.
Nearly everyone has the occasional sleepless night. But if it becomes a habit that’s hard to break, it might be time to consider seeking professional help or medication.
Drop in to us at Clive's Chemist for a chat if you're struggling to get enough regular sleep.