- Create a restful environment
You will want to make sure your bedroom is well suited to your body and sleep habits. The studies show that an ideal temperature is between 16°C and 18°C for proper sleep. Furthermore, keeping your surroundings clean and clean will ensure that you wake up less and fall asleep easily.
A good mattress is essential. Make sure the firmness, size, and comfort is just right for you to wake up well-rested. You should also consider what’s inside the mattress as well. People who have back pain should consider an Intellibed mattress as the gel matrix inside can help ease the pain and discomfort.
- Take time to relax
You need to begin your nighttime routines that set your mind in a place of relaxation. With so many people suffering from stress, sleep is troubled everywhere and the importance of relaxation before bed is high. You might want to take a warm shower, or have a soothing cup of tea or even read a few pages of your favorite book. If you are concerned about tomorrow’s plans, it might help to jot down a to-do list.
- Get into a routine
When we were kids, a nightly routine was just the thing to put mind and body in condition for repose. Adults should do this as well because it allows the body to use the natural circadian rhythms to begin the rest cycles. Defend your bedtime schedule with your life and always cut off a half-hour or an hour before bed to begin getting your mind prepared for sleep.
- Avoid technology
Resist the urge to fall asleep while chatting on your mobile or watching TV. These modern displays emit a blue light that is especially good at disrupting the chemical processes that allow you to fall asleep restfully.
- Don’t clock watch
One way to make sure you take even longer to get to sleep will be to watch the clock and worry about how much sleep you are getting. The best thing you can do is remind yourself that it is far more restful and relaxing to lie back and think pleasant thoughts rather than watching the arms of the clock shift position every 5 minutes. If you can’t stop looking at the clock, consider chucking it out the window –– unless you need the alarm, in which case you could put it in the nightstand drawer, another side of the room or just turn it around.
- Foods for sleeping
There are foods that will help you sleep better and according to some can even affect your dreams. Turkey contains tryptophan which is very important to synthesize melatonin that causes the body to fall asleep. Chicken and pumpkin seeds are also high in nutrients and ingredients that promote good sleep.
- Foods to avoid
Going to sleep with a full belly will make it harder to fall asleep and can reduce the quality of sleep as well. High-sugar and caffeinated beverages can also affect sleep habits for the worse, although they affect some people stronger than others. Junk food and high sugar food can also affect the energy you have the next day, making you more likely to eat unhealthy food again and strengthen the bad habit.