1. Don’t Overwork Yourself – Relax
Although you might not have an option but to work hard, you don’t want to overburden yourself either. Most people with more than one job deprive themselves of ‘free time,’ hence never have time to relax and unwind. This leads to stress buildup, thus poor quality sleep. Make a habit of taking time off to relax, especially before bedtime. Consider listening to relaxing music, taking a warm bath, and reading a book or novel. This will help your mind wander elsewhere, giving it space to calm down and relax, facilitating sleep.
2. Create A Bedtime Routine
A bedtime routine is what you need, especially if you have trouble falling asleep. The routine trains the body to slow down and relax, making producing hormones responsible for inducing sleep easier. The routine can be as simple as dimming the lights, getting a warm bath, or turning off all electronics an hour or so before bedtime. The routine creates a rhythm your body can adapt to, making it easy to slide to sleep.
3. Limit the Use Of Electronic Devices
Most of the fun devices today, especially smartphones, video games, computers, and TVs, produce harmful blue light that impedes one’s ability to sleep well. Using these devices a few hours before bedtime or at night makes it harder to fall asleep. The blue light triggers increased alertness, something you don’t want when preparing for bed. Limit or restrict the use of these devices to daytime hours alone or up to 3 hours before your bedtime.
4. Create A Sleep-Friendly Environment
Your bedroom needs to create the ambiance and mood for sleep and relaxation. One way to create a sleep-friendly environment is to ensure the bed is comfortable and supportive, set optimal temperature for sleep (around 17°C), keep the bedroom organized, and introduce fresh and relaxing scents as well. Lavender and geranium are preferred options for many. Finding good furniture companies to create the perfect bedroom setup is made easy with this guide.
5. Avoid Clock Watching
There are times when you will be lost in thought or find yourself clockwatching while in bed. While it may seem harmless, clockwatching may trigger increased stress levels, making it even harder to get the tiniest sleep. The only way around it is to avoid clockwatching. Get out of bed and look for something to engage in until you are tired and sleepy. You might as well grab that book you’ve been looking to finish reading, then slide back under the blankets when sleepy.
6. Eat Foods Known To Promote Sleep
The foods you eat can have a direct impact on your quality of sleep and health in general. Some foods are known to promote sleep, while others will have an exact opposite effect. Introducing foods that promote sleep, including pumpkin seeds, turkey, chicken, milk, and seafood, is one of the best ways to do it. These foods are rich in compounds that promote sleep, including serotonin and tryptophan.
7. Avoid Foods That Affect Sleep
Limiting your intake of substances and foods that trigger increased alertness can also help boost your sleep patterns. Caffeinated drinks, alcohol, and sugary foods are some of the main culprits. Replace these foods with those that promote sleep, or even better, take light snacks before bed. If possible, limit caffeine intake to morning hours, or avoid it altogether.