Establish a Daily Routine, Stay Relaxed before You Go to Bed, A Good Diet Habit, and Designate a Space for Sleeping
- Establish a Daily Routine
Establishing healthy sleep habits such as keeping a consistent sleep schedule and not forcing yourself to sleep when you’re not sleep can help you overcome insomnia and sleeping disorders.
- Stay Relaxed before You Go to Bed
Have you ever been too nervous or anxious to sleep before a big exam or event? The more you stress about falling asleep, the harder it gets. Emotions affect when we fall asleep and the quality of our sleep. Taking a hot bath one to two hours before going to bed can help you relax and fall asleep. A slight elevation in body temperature not only helps you fall asleep, it can also increase the span of deep sleep. Turn off any bright lights during the night to prevent it from disrupting your biological clock.
Caffeine may disrupt sleep so try to avoid tea or coffee at least four hours before bed. Eating spicy foods at night may also affect sleep but some people believe that eating some snacks before bed can actually help with falling asleep. If so, you can eat some foods that have natural sleep aids (tryptophan, niacin, etc.) such as milk, bananas, chocolate, peanuts, etc.
- Designate a Space for Sleeping
our sleep environment is also important: use earplugs and shade curtains to block out noises and any light. Also remember that the bed is for sleeping not for any other activities like watching TV or reading.