Sleep Day: follow these tips to sleep better

2023-05-13 18:00:53

It is normal for everyone to have trouble sleeping at times. Although if this happens often, lack of sleep can affect your health and make it difficult to get through the day. If you want this not to happen, here are some lifestyle tips that can help you get the rest you need.

If you are a person who has trouble falling asleep, you can change some habits and also make changes in your home to make sleep less fleeting. Here are some tips to consider.

Schedule to sleep better

• Go to bed and get up at the same time: Going to sleep at the same time every night trains your body and brain to relax and prepare for sleep.
• Get up if you can’t sleep: If you stay awake for 15 minutes, get out of bed and go to another part of the house. In this way, your bed will be less likely to become a place that causes stress.
• Do something quiet and relaxing like reading a book – this can help distract you from not sleeping. When you feel sleepy, go back to bed.

Make your room comfortable

• Get a comfortable mattress: If your mattress is uneven, too soft, or too hard, it will be difficult for you to get comfortable enough to sleep.
• Keep you cool: Your body temperature drops when you sleep. Make sure your bedroom is cool enough, but not so cool that you wake up cold. Experiment with the thermostat and blankets to find the temperature that works for you.
• Control the light: Light from the street, a TV, or the next room can make it hard to fall asleep. Use curtains and doors to darken your room so you can sleep. You can also try doing it with the use of a sleep mask.
• Control the sounds: Make sure your room is as quiet as possible. You can use a fan, soft music, or a sound machine for “white noise” to help you sleep.
• Hide the clock: watching the hours go by can be stressful. Turn the clock so that you cannot see it from your pillow.
• Put away electronics: Turn off any devices that remind you of emails you need to send or things you need to do. You’ll do better if you do these things after a good night’s rest.

Practice relaxation to sleep

• Try different ways to relax. Some that may work for you are:
• Read a book or a magazine.
• Take a hot shower or bath.
• Count backwards from 300, by 3s.
• To meditate.
• Tense each muscle group.
• Practice abdominal breathing.