1. Be More Active Throughout The Day
Getting more active during the day will help you feel tired by bedtime. Exercise can boost your metabolism and help to alleviate anxiety and stress. The result will be a better night sleep. Schedule your exercise sessions in the first part of the day. If this isn’t possible, exercise whenever you have time, but allow your body some time to unwind before going to bed.
2. Watch Your Diet And Don’t Smoke
Having a heavy or a spicy meal before going to bed isn’t the best method to secure a good night rest, as your body requires some time to digest food. Also, avoid going to be don an empty stomach. The best thing to do is to have a light dinner at least a couple of hours before bedtime. A glass of wine might induce sleep. However, too much alcohol will prevent you from having a good night rest, because it could make you wake up multiple times during the night. Nicotine is a stimulant, so you should quit smoking in order to improve your quality of sleep.
3. Make Your Bedroom Comfortable
Your bedroom should be a dark, quiet and comfortable nest, in order for you to get a proper rest throughout the night. The ideal sleeping temperature is between 18C and 24C. You can use black-out curtains, shades or bling to create the darkness required for falling asleep. If needed, consider using earplugs. Paint the walls of your bedroom in a calming color and get rid of any distractions such as TV sets, computers, and mobile phones. If your mattress is old, discard it and get a new one, check out these Saatva reviews. Change your pillows whenever they become lumpy and uncomfortable. Investing in high-quality bedding is always a good idea.
4. Have A Bedtime Routine
Develop your own, relaxing bedtime ritual and stick to it to prepare yourself for sleep. This could be anything you like such as taking a hot bath, reading a relaxing book or meditating in silence. Avoid getting into hot arguments before going to sleep.
5. Unwind And Allow Your Mind To Calm Down
There are many methods to unwind before sleep. Consider joining a yoga class or a guided meditation group to help you calm your mind down. Try aromatherapy or enjoy a cup of herbal tea before going to bed.