A productive day is just a sleep away. Here’s how…
1 Reduce Caffeine
Reduce caffeine in the afternoon as it prevents you directly from falling asleep and going into deep sleep.
Instead of coffee, energy drinks and tea, have herbal tea, warm milk or yogurt.
2 Be Active
Mild but regular exercise can help you reduce levels of stress. Long walks, swimming or gymnastics as part of your daily routine are all good as long as they are not too close to bedtime.
3 Reduce Smoking
Just like caffeine, nicotine affects directly your sleep.
If you smoke a lot – chances to have disturbed sleep are bigger including waking up more often and difficulty going into a deep sleep.
4 Unwind Before Bed Time
Use some nice relaxation techniques. Take a hot bath, listen to quiet night or chillout music, forest or nature sounds.
5 Check Your Mattress
Change your mattress if it’s too old and get the right one for your needs – soft or firm.
6 Create a Good Sleeping Environment
Remove all distracting lights and noises. Switch on night screen on your phone and activate silent mode. Night screen shifts the colours of your display to the warmer end of the colour spectrum.
If TV helps you fall asleep it won’t help you stay asleep.
7 Do Not Overeat Before Bed
Just like TV, alcohol may help you fall asleep but it will not help you stay asleep.
Have enough time between dinner and bedtime for food to digest.
Remember. Meat takes longer to digest.
8 Leave Problems Away
Thinking about your day and all challenges you had won’t help you solve any problem.
If tomorrow is an important day make all plans earlier in the day when your brain is still fresh.
9 Stick to Your Usual Sleep Hours
Going to bed and waking up at the same time every day are key to healthy sleep.
Setting a reminder on your phone for bedtime and setting up a recurring wake-up alarm may help with that.
10 Don’t Force Yourself To Sleep
If you worry you can’t fall asleep as tomorrow is an important day it won’t help.
Do not force yourself to fall asleep. Get up and do a simple task you enjoy. This may make you feel more sleepy.
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