The 21st century is a stressful time, fast paced and unforgiving. It is no surprise that some people find it difficult to get a good night's sleep. I personally find it difficult to sleep if there are sudden changes in the weather, or if I ate too many carbs before going to bed. For me, getting by on a few hours of sleep each night seems to work. But occasionally I find myself awake hour after hour. But speaking to friends and family, I've realized that sleeping a few hours a night is not a long term solution. I know sleeping does not come easy to everyone, but it is not impossible. Here are some of the things I did to sort out my sleeping habits.
Getting yourself a bedtime routine will greatly improve your chances of falling asleep at the right time. Go to bed at the same time each night. Eventually, I began to do all the little things I did before bed at the same time each night in the same order. Your body will start to associate the order of these activities with sleep. This is will then become habit. When I struggled to fall asleep, I often stared at a fixed point for a long time. Usually this was my clock. Subsequently, your body will associate that with sleep and you will feel tired. The routine is exactly the same.
Secondly, big meals are not meant for bedtime. Not only will your stomach creak with noises from the digestion process, you may also face stomach aches or heartburn. When I get hungry late at night, I would usually just drink a large glass of water or eat a light healthy snack (not fruits, they have sugar).
The third point may be obvious, but is important nonetheless. Sleep in a dark room. It is surprising how many people have beams of light creeping into their rooms at night. Your mind associates light with being awake, hence you would find it difficult to fall asleep. That is why late shift workers who have to sleep during the day use black out curtains.
No one should ever compromise on health, and sleep is one of the most important member of that list. Your performance during the day and mental and physical health is directly linked with sleep. The tips above are not complicated and don't cost a pence. Essentially, anything that relaxes you mentally and physically will help you sleep better. Find the solution that works for you.
Getting yourself a bedtime routine will greatly improve your chances of falling asleep at the right time. Go to bed at the same time each night. Eventually, I began to do all the little things I did before bed at the same time each night in the same order. Your body will start to associate the order of these activities with sleep. This is will then become habit. When I struggled to fall asleep, I often stared at a fixed point for a long time. Usually this was my clock. Subsequently, your body will associate that with sleep and you will feel tired. The routine is exactly the same.
Secondly, big meals are not meant for bedtime. Not only will your stomach creak with noises from the digestion process, you may also face stomach aches or heartburn. When I get hungry late at night, I would usually just drink a large glass of water or eat a light healthy snack (not fruits, they have sugar).
The third point may be obvious, but is important nonetheless. Sleep in a dark room. It is surprising how many people have beams of light creeping into their rooms at night. Your mind associates light with being awake, hence you would find it difficult to fall asleep. That is why late shift workers who have to sleep during the day use black out curtains.
No one should ever compromise on health, and sleep is one of the most important member of that list. Your performance during the day and mental and physical health is directly linked with sleep. The tips above are not complicated and don't cost a pence. Essentially, anything that relaxes you mentally and physically will help you sleep better. Find the solution that works for you.
I'll add to the list - observing one's breath is a very potent way to fall asleep and to relax.
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