Please follow the next 13 sleep tips to make you spend a peaceful night:
1.Reduce irregular or long daytime naps
While short power naps are beneficial, long or irregular napping during the day can negatively affect your sleep.
2.Go to bed at the same time every night, even on weekends, get up at the same time every morning.
3.Create a peaceful sleeping environment
Your bedroom should be a quiet place where you can rest and fall asleep. The temperature, lighting and noise should be controlled so that your bedroom environment can help you fall asleep (and stay asleep).
4.Make sure your bed is comfortable
It is difficult to get enough sleep on a mattress that is too soft or too hard, or on a bed that is too small or too old.
5.Get a notebook and take 5 minutes right before laying down to free write.
What you want to do is get every thought from the past, present, and future out of your head and on paper where it’s safe and secure. This will free the clutter from your head and allow you to rest easier.
6.Don’t drink caffeine at night.
When consumed late at night, caffeine stimulates your nervous system and may prevent your body from relaxing naturally at night. So, you should reduce the caffeine in tea, coffee, energy drinks or cola, especially at night. Instead, drink a warm milky drink or herbal tea.
7.Get a new alarm clock that wakes you up gradually with classical music.
This will do absolute wonders for your morning routine. What you want to do is set the alarm to go off 15-20 minutes earlier than you usually wake up. It will turn on very quietly and slowly bring you out of your slumber.
8.Exercise regularly, but do not exercise within 2-3 hours before going to bed.
9.Don’t eat a full meal at night.
It’s okay to have a light snack before going to bed.
10.Avoid nicotine completely.
11.Try to relax before going to bed.
Take a hot bath, listen to quiet music or do some soft yoga to relax. Turn off the TV and other screens at least an hour before bedtime.
12.If you cannot sleep, get up
If you cannot fall asleep after 20 minutes, do something calm until you feel sleepy, such as reading or listening to light music.
13.If you still have difficulty falling asleep, please talk to your doctor.
Please use these simple sleep tips to enjoy a more restful sleep tonight.
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