Unfortunately, sleeping disorders are more and more common nowadays due to the stressful nature of modern life. Many people report having trouble falling asleep or maintaining a healthy sleep cycle without waking up repeatedly during the night. The best solution to problems of this nature lies in following a few simple tips and tricks that can help you improve your sleeping schedule. If you follow these tips every day, your sleeping schedule will improve greatly and you will feel more well-rested and up for work in the morning.
Avoid Stimulants Before Bed (Caffeine, Tobacco, Alcohol)
If you want to fall asleep fast, it is advisable that you refrain from consuming caffeine in any form (coffee, tea, cola, pain relievers etc.) four to six hours before your regular bedtime. Also, if you are a smoker, try not to smoke cigarettes or use any other tobacco-based products at leat two hours before you go to sleep. As for alcohol, even though we’re all used to the myth according to which a beer or a hearty glass of red wine before bed can help us sleep, this is not exactly true. While alcohol might ensure that you fall asleep faster, it will also disturb your sleep cycle. If you drink before bed, chances are that you will wake up a few times during the night. As a consequence, you won’t feel fresh and well-rested in the morning. On the contrary, you will be very tired and grumpy.
Go To Sleep Only When You Feel Tired
It doesn’t matter how hard you try, if you don’t feel truly tired, you won’t be able to fall asleep. If you don’t fall asleep in the first 20 minutes after going to bed, don’t just lie there and get frustrated over it. Get out of bed and read something, listen to relaxing music or watch a movie (but not one that is too fast-paced and action-filled) until you feel sleepy enough.
Keep A Consistent Sleep Schedule
The best way to ensure that you get a good night’s sleep is if you set your internal clock by going to bed and waking up at the same hour. Even though during the weekends or holidays it’s tempting to go to bed later and sleep in more, your body has little to benefit from this. Of course, it is almost impossible to do this consistently without interruption, but you should try to keep it up for as long as you can.
Eat Light Dinners
Eating heavy foods in the evening is a sure recipe for disaster. Even though it might seem tempting to binge on pizza and fries at 10 p.m., you aren’t doing yourself any favors because you will most likely wake up several times during the night, and also have a potential stomach ache in the morning. Try to eat your last meal of the day at least a couple of hours before you go to sleep, and steer clear of foods that can cause indigestion.