If you’re someone who struggles to get to sleep at night, or you’re the kind of person who lays awake for hours just waiting for sleep to catch up with you, then there’s a good chance that you do not have the best sleep hygiene. This is a relatively new concept that’s been getting a lot of attention recently, with more and more people complaining of insomnia and research into sleep disorders becoming a wide medical field.
If you want to introduce it into your life, because let’s face it, at this point you’ll take anything to make sure you get a good night’s sleep, then here’s some basic tips. It’s important to remember that not everything works for everyone before frustration makes you give up on the entire premise!
Get Relaxed Before Bed:
It’s all well and good that you can fall onto the softest mattress from Sterling Sleep Systems, but you need to get properly relaxed before that to make sure that sleep takes hold of you in the shortest time possible. The best way to do this is to implement a routine for the nighttime that gets your body used to switching off and falling asleep, and gets your brain to remember that sleep is its friend!
Make sure that you’re washing in warm water before you head to the dream world, as a bath or shower can release tension from your muscles and give you a very refreshing feeling. You could also try stretching yourself out before you sleep; yes, a bit of exercise before saying goodnight could help you. Your body doesn’t need to settle into a lethargic position before you fall into a restful slumber, after all.
Keep it Dark:
Your brain needs to focus and only focus on trying to get to sleep, and that means your sleep environment needs to be calm and quiet for you to slumber away in. Making sure it’s dark is a good way to indicate to your open eyes that it’s time to rest. This isn’t something everyone finds relaxing, of course, but you can easily minimize the effect of harsh lighting before you go to sleep by turning off the phone or the TV, or dimming these screens down.
Try Not to Nap:
Everyone needs to nap from time to time, but if you’re taking two to three hour naps in the middle of the day, you’re going to suffer at bedtime. This is because your body doesn’t feel tired due to the extra energy, and let’s face it, you already know this is a problem you have to conquer. If you do need to nap, try to limit the time to 30 minutes, with 20 minutes being the optimum. It can erase the tiredness behind your eyes and really boost your mood, so feel free to take these shorter naps.
Sleep hygiene is quite effective to practice and can make going into the land of nod a lot easier.
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