Tips and Tricks That Will Help You Sleep Soundly at Night
You may feel that you falling asleep while you are still wide awake at 3 a.m. to be an impossible thing to achieve. The good news is that you hold control over your sleep pattern. A healthy sleep habit will help you differentiate a restful slumber and a restless sleep. Here are a few simple tips that will assist you in having a good night sleep.
Stay away from Alcohol Caffeine and Chemicals that can disturb your sleep pattern.
Every coffee user knows that coffee has the ability to make you stay awake for a very long time. It is for this reasons that caffeine products have the ability to distort the quality of your sleep. Consequently avoid using caffeine products such as cola, coffee and tea six hours before you retire to bed.Likewise, smokers should avoid using tobacco products hours close to their bedtime.
As much as alcohol will assist you in getting some sleep, in just a few hours, it becomes a stimulant and increases the number of times that you will be awake therefore decreasing the quality of your sleep that night. It is thus best to cap your alcohol consumption to two or one drink a day and you should not take any alcohol within three hours of sleep time.
You need to turn your bedroom to be a sleep-inducing atmosphere
You are rest assured of having a sound slumber if your bedroom has a calm, relaxed and dark atmosphere.For you to be able to create such an environment you will need to reduce the volume of outside noise using either earplugs or white noise appliances.You should also use blackout shades, heavy curtains or even an eye mask to shield of light that tells your brain that it is wake up time.Apart from this, you need to make sure that the house temperature is between 60 and 75?F and that the room is also well ventilated.Next is to make sure that your bed has a comfortable mattress and pillows.
You ought to consider keeping your pet out of your bedroom if it does disturb while you sleep. The mental association between sleep and your bedroom is strengthened by the removal of electronics such as computers and TVs from your bedroom.
Last but not least, you ought to create a timetable for your pre-sleeping activities. For example, you can decide to be reading a book every night before going to sleep. In the same way, before you go to sleep, it is of paramount importance that you use at least one or so hours doing soothing activities. For starters, you can take a warm bath, read a novel, or practice relaxation exercises.