Top 10 Ways to Sleep Well

Top 10 Ways to Sleep Well

1. Stick to a sleep schedule

Sleep no more than 8 hours. The recommended amount of sleep for healthy adults is at least 7 hours. Most people do not need to sleep more than 8 hours to get a good night’s rest. Go to bed and get up at the same time every day, including weekends. A regular routine strengthens the sleep-wake cycle. If you cannot fall asleep within 20 minutes of going to bed, get out of the bedroom and do something relaxing. Reading or listening to soothing music is a good idea. When you feel tired, go back to bed. Repeat this as needed, but keep your sleep schedule and wake-up time the same.

2. Watch what you eat and drink

Do not go to bed on an empty or full stomach. Avoid heavy or large meals, especially within 2 to 3 hours before bedtime. An upset stomach can make it difficult to fall asleep. Nicotine, caffeine, and alcohol should also be avoided. The stimulating effects of nicotine and caffeine take several hours to wear off and may interfere with sleep. Alcohol can also interfere with sleep, even if you feel drowsy at first.

3. Create a restful environment

Keep rooms cool, dark, and quiet. Exposure to light in the evening can make it difficult to fall asleep. Avoid prolonged use of light-emitting screens close to bedtime. Use room-darkening shades, earplugs, fans, etc. to create an environment that works for you. Calming activities before bedtime, such as bathing or relaxation techniques, may promote better sleep.

4. Limit daytime naps

Prolonged daytime naps can interfere with nighttime sleep. Naps should be limited to an hour or less, and late naps should be avoided. However, night shift workers may need to take a late nap before work to catch up on sleep.

5. Incorporate physical activity into your daily routine

Regular exercise can help you sleep better. However, avoid too much activity close to bedtime. Spending time outside each day can also help.

6. Manage your worries

Try to resolve any concerns or worries before going to bed. Write down what is bothering you and prepare for tomorrow. Stress management also helps. Start with the basics, such as getting organized, setting priorities, and delegating tasks. Meditation can also help reduce anxiety.

7. Your sleeping area

Use the bedroom for sleeping only. Light reading may help you fall asleep. If not, do your reading elsewhere in the house. Avoid using TVs, computers, smartphones, tablets, etc. in bed.If you have a partner, make sure the bed is large enough for you to stretch out comfortably, especially if you have a partner.Keep bedrooms quiet, dark, and cool. Use curtains, blinds, or sleep masks to block out light. Use earplugs, soothing music, or a white noise machine to block out noise.

8. Your evening and bedtime routine

Establish a relaxing bedtime routine. Take a warm shower or bath, listen to soothing music, and go to bed at the same time every night. Wake up at the same time every morning, even if you feel tired.

9. What to avoid

Limit caffeine (coffee, tea, caffeinated sodas) during the day and at least 6 hours before bedtime. Avoid drinking alcohol before bedtime. Avoid smoking and tobacco use, especially at night. Nicotine can interfere with sleep. Avoid naps during the day, especially close to bedtime. If you cannot sleep, or if you wake in the middle of the night and cannot get back to sleep within 20 minutes, get out of bed and go to another room until you feel sleepy.Avoid taking medicines that make you drowsy, irritable, or energetic just before bedtime. Your doctor will tell you if your medicines have this effect and if you can take them earlier in the day.

10. If you can’t sleep

Imagine yourself in a peaceful and pleasant situation. Concentrate on the details and feelings of being in a relaxing place.Get up and do quiet or boring activities until you feel sleepy.Avoid drinking liquids before bed to prevent frequent trips to the bathroom.

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