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1. STICK TO A SCHEDULE.
With the crazy hustle and bustle of our day-to-day lives, it is sometimes hard to get into a healthy sleep routine. By going to be at the same time every night and getting up at the same time every morning, our bodies stay in the same sleep routine keeping your biological clock regular allowing you to get a better sleep.
Go to bed at the same time every night. Get out of bed the same time every morning. Schedule the time so that you clock in at least 7-8 hours of sleep per night.
Do not change your schedule on the weekends. As tempting as it may be to sleep in a bit on Saturdays, doing so will throw off your routine. Also, schedule in a time of the day to take a nap. This can also help you fall asleep at night when done well.
2. KEEP YOUR ROOM DARK.
Light inhibits the secretion of melatonin, a hormone that naturally promotes sleep. Even if you doze off, light can be detected through your eyelids—and your brain won’t produce melatonin if it’s confused between night and day. The body is programmed to sleep when it’s dark. This is a vulnerable time and the dark relaxes the body and keeps it feeling safe so you are able to get the best sleep.
Exercise and sleep have a closer relationship than many people realize. The majority of people claim that they don’t exercise on a regular basis because they are too tired. Most people know that regular
exercise improves heart health, blood pressure, builds muscle, helps combat stress, and can even improve mood.
However, did you know that exercise can help you sleep sounder, longer and feel more awake during the day? It’s true. But the key is found in the type of exercise you choose and when you do it during the day. Exercising vigorously right before bed or within about three hours of your bedtime can actually make it more difficult to fall asleep. Vigorous exercise right before bed stimulates your heart, brain, and muscles. This causes the opposite of what you want at bedtime.
Morning exercise can relieve stress and improve mood. These effects can indirectly improve sleep. Try to schedule at least 20 minutes of vigorous exercise three or four times a week to help you get a better night sleep.
4. AVOID EATING JUST BEFORE BED.
Eating before bed gives our body instant fuel to be used as energy. The problem is we don’t need energy before going to bed. The food that is not used for normal body processes is left to be digested by the body and is eventually stored as fat. The perfect time to give our body a rest from food is while we are asleep. The body wants to digest what it already has to deal with and doesn’t want you to add to the workload. This is saying that you are sticking to your 5-6 smalls meals per day and aren’t overly hungry at bedtime.
5. REDUCE NOISE
What might seem like a simple idea reducing noise from your sleeping area can be a huge help when getting ready for bed. Turing off the TV, computer, radio and any other device that may create noise during the night is a quick fix to noise problems. If you can’t avoid or eliminate noise from barking dogs, loud neighbors, city traffic, or other people in your household, try masking it with a fan, recordings of soothing sounds, or white noise.