Wake up and
sleep at the same time every day-even on weekends.When your sleep cycle has a
regular rhythm,you will feel better.
Develop a pre-bedtime routine,like reading or taking a shower before retiring for bed,and follow it religiously every night. A sleeper needs to wind down for the night and establishing a soothhing ritual will give your body the clues it needs to get ready to fall asleep. You could even have a
light bedtime snack,like warm milk or a banana, to help you prepare for sleep.
Follow a regular daily schedule. Eat meals at the same time exercise regularly, do your daily chores as usual. The more you can accustom your body to a set routine during the day the more likely your body will be prepared to fall asleep on schedule at night.
If you are on any kind of medication stick to the meal and medication timings. Any irregularity in either of these can lead to sleep disorders since it involves chemicals and hormones. Maintaining a regular diet while on medication is also as important for health.
Every day prepare a list of things you''re supposed to do the next day. This way you will have planned the day and will not lie awake in
bed worrying over the next day''s tasks. Ideally, you should plan at least two hours before your sleep time. This will give you enough buffer time to reschedule things, if required.
Is your bedroom sleep friendly and comfortable?If it is too bright,hot loud or uncomfortable, it will make it hard for you to fall and stay asleep. Make sure your bed and bedroom are quiet and comfortable.A hot
room can be uncomfortable. A cooler room along with enough blankets to stay warm is recommended. If noise bothers you, wear earplugs. Even a little bit of light in the room can affect your sleep,since light leads to the secretion of hormones that regulate your sleep cycle.If you can''t install heavy blinds on your windows or get your bed partner to read in another room at night, wearing a sleep mask might help you sleep better.
Do make sure you have a
comfortable mattress and pillows. If you syffer from back problems or stiffness, there are many bed products available to support your body and help make you more comfortable. If you sleep on your side, a wedge between your knees can make a world of difference.If you sleep on your back,a wedge under your knees can relieve lower back tension.
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