What if I told you a great nights sleep starts long before you hit the sheets. Crazy, right? Allow yourself to commit to these 10 simple practices and wake up to a whole new you. Make sleep a priority again.
- Exercise daily
Exercise improves sleep, and vigorous exercise is said to best. So get up and move! Just try to avoid exercise 3-4 hours before bed.
If napping is a must try to limit your nap to 20 minutes. Otherwise, you may find that napping during the day makes it harder to fall asleep at night.
- Avoid stimulants
Try to avoid caffeine, energy drinks, nicotine and electronics a few hours before bed. These products can be disruptive to sleep by altering your circadian rhythm.
- Avoid Alcohol
Avoid alcohol at least 4-6 hours before bed. Many people believe a good old nightcap will help you sleep but it does quite the opposite.
- Hot shower
Taking a hot shower or bath about an hour or so before bed may help you to relax and as your body cools down it’ll help you fall asleep.
- Keep the bedroom comfortable
your bedroom should be kept clean and cool. The ideal temperature is about 65.
- Sleep & sex only
Use your bed for sleep and sex only. This will allow your body to associate the bed with sleep. Try to avoid watching TV, doing work, and eating in bed as this may prevent your body from learning the association.
- Stick to a sleep schedule
Sleeping in on your days off may sound like a great idea but really it isn’t. It’s best to go to bed and wake up around the same time every day.
- Twenty minutes
If you find yourself staring at the ceiling twenty minutes after you’ve gone to bed, get up! Try reading a book or writing in a journal until you’re tired. Usually works every-time.
- Don’t watch the clock
Still can’t fall sleep? Do yourself a favor … don’t watch the clock. Watching the clock can cause added stress to the situation leaving you with negative thoughts.