As you go through your daily life, it can be difficult to fall asleep because of all your worries. This does not have to be the way it is for you for the rest of your life. You can promote a better sleep routine, and you will learn how here.
1. Go to Bed and Wake Up at the Same Time Every Night and Day
Your body has an internal clock, known as the “circadian rhythm.” You train this clock to put you to sleep at night and wake up in the morning by going to bed at the same time every night. You must also get up at the same time in the morning. This means that you will not be able to sleep in on Saturday and Sunday, but it will be for an important cause. Once your body becomes accustomed to going to sleep at the same time every night, you will begin to fall asleep without tossing and turning. In the morning, you will notice that you are especially refreshed.
2. Do Not Eat During the Night
Try to stop eating for two or three hours before going to bed. This gives your digestive system time to work its magic and settle down before it is time to fall asleep. You will want to avoid alcohol, nicotine, and caffeine at this time because the effects of nicotine and caffeine will take longer to wear off and will keep you up at night. Although alcohol has a sedative effect, it does not keep you from waking up during the night.
3. Do Not Sleep During the Day
If you take a long nap during the day, it will affect your nightly sleep. If you sleep during the day and work at night, you may take a nap before work so that you reduce your sleep deficit.
4. Make Your Bedroom a Comfortable Place
The bedroom is for very specific activities. Therefore, you should not wait until you are in bed to have long discussions, watch movies, or work on your laptop. If you do these things, you will not have the best sleep hygiene, and it will not lead to the best quality of sleep. Turn your bedroom into a place that encourages sleep. This includes setting the temperature between 60 and 67 degrees Fahrenheit, putting up black-out curtains, placing comfortable pillows on the bed, and keeping all screens out of the bedroom.
5. Choose to Exercise Long Before Bedtime
Exercise is a good way to promote good sleep hygiene, but if you do it at the wrong time, it will not have the intended effect. When you exercise, it increases the number of hormones that stimulate your body, and this is not what you want to do before you try to go to sleep. The best times for exercise are in the early morning or the afternoon. If you exercise an hour before bed, you will have difficulties falling asleep.
6. Relax Your Mind
Bedtime is not the time to begin worrying about everything under the sun. To avoid this, you can meditate, do yoga stretches, or progressive muscle relaxation before going to bed.
7. Try CBD Products
CBD products exist that help you fall asleep and get the best quality of sleep possible. It’s best to speak to a healthcare professional who can help you find the right CBD products for your needs and lifestyle.