There are many productive ways to control your sleep routine.
Sleeplessness is caused by a variety of reactors, including work, money or relationship concerns, and emotional or physical pain. This problem can be relatively serious, affecting the ability to focus or even remember tasks. Long-term insomnia is associated with psychiatric disorders like depression, anxiety and social disabilities. Many people suffering from poor sleep may even experience an overall decline in their physical well-being. For these reasons, it is important to develop a healthy sleep pattern.
Routine
The easiest way to get more sleep is to prioritize it along with your work and free time. Don't feel guilty about going to bed at the regular time with chores left undone. A positive night's sleep will likely lead to higher productivity the next day. To ensure that your night's sleep is lucrative, consider keeping a regular bedtime schedule and routine, which will help your body become accustomed to sleeping at a time that works for you. Going to bed at the same time every night and getting up at the same time every morning, even on weekends and holidays, is a good way to adjust to sleep. You should try to stick to this routine regardless of how tired or busy you are to prevent falling back into old habits. A nightly before-bed ritual could help you ease into your sleep schedule. Some ideas include a hot bath or a few minutes of reading.
Environment
A good way to control your sleep pattern is to control the environment in which you sleep. Pay attention to the components of your bedroom. Before bedtime, adjust them to make the room comfortable for sleeping. Make sure the temperature isn't too cold or hot; between 60 to 65 degrees Fahrenheit is optimal. Your bed shouldn't be too hard or soft. When choosing a mattress, test a variety to find one that best suits your preferences. To prevent sleeplessness due to back pain or allergies, replace your mattress every eight to 10 years. Remove stressors such as chores, work or clutter from the room and eliminate outside noise with double-paned windows, or heavy curtains. At bedtime, turn off all the lights in the room and remove digital clocks. If noise or light can't be prevented completely, try ear plugs or an eye mask. Finally, consider using a fan or opening a window to help circulate the air.
Pre-Sleep Behavior
What you do before you go to bed can have a serious impact on getting to sleep. Avoid too much caffeine throughout the day, as it can stay in your system for up to 10 hours depending on age and metabolism. If you're having trouble getting to sleep, try avoiding caffeine altogether. While exercise is a great way to wear your body out and relieve stress, energizing activity should occur at least three hours before bedtime to avoid a wakeful state. Smoking can release excess adrenaline in your body and should be avoided, especially before sleep. Avoid going to bed overly hungry or full. A light snack of carbohydrates, such as bread, cereal or yogurt, may aid in helping you fall asleep. Heavy or high fat foods, however, will take several hours to digest and may disrupt the process.
Sleep Aids
While prescription medications or alcohol are temporary ways to get to sleep, they can also be habit forming and seldom provide lasting, deep sleep. There are many healthier, more natural sleep aids to help you fall asleep and stay asleep. Place lavender oil on your pillow before going to bed to relax your mind. Food products containing calcium, such as milk, will sooth your nervous system and relieve stress. Chamomile, catnip and fennel, all ingredients commonly found in herbal tea, are also aids and relaxants. Melatonin is a hormone in the brain that controls your body's sleep cycle. Commonly found in oatmeal and bananas, it is also one of the most common natural sleep supplements on the market.
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