A lot of people spend nights tossing and turning in bed having trouble falling asleep. This habit can become a real problem if insomnia persists day after day. Your nights become restless and mornings, weary. Tailoring your sleep hygiene practices like going to bed early can make it easier for you to sleep soundly throughout the night and wake up well-rested. Follow these simple sleeping tips to help you go to sleep earlier at night.
Simple sleeping tips to help you go to sleep earlier at night
A lifestyle that doesn’t help you feel awake and refreshed during the day is not a good lifestyle. It should be abandoned before it takes a toll on your health. So, how to sleep early. Practice a consistent sleep schedule to get into a regular sleep/wake cycle. These simple sleeping tips might help you.
- Stick to sleep schedule.
- Manage your worries.
- Create a restful environment.
- Limit daytime naps.
- Practice deep breathing exercise and relaxing technique.
How to get to sleep when you can't?
Experiencing multiple irregular sleep and wake episodes throughout a 24-hour period can be due to the absence of a well-defined circadian sleep-wake cycle. So, sticking to a Sleep schedule is important.
1] Stick to a sleep schedule
Research suggests, setting aside a period of no more than eight hours for sleep is enough. So, try going to bed and getting up at the same time every day. limit the difference in your sleep schedule on weeknights and weekends to no more than one hour. Consistency helps reinforce your body's sleep-wake cycle!
2] Manage your worries
Make sure to resolve your worries or concerns before bedtime. It’s important because psychologically stressful activities cause the body to secrete the stress hormone cortisol. It is associated with increasing alertness (flight or fight mode). Opposite to this, try triggering sleep hormones such as melatonin. Exercising too close to bedtime can help you stimulate the process. In addition, you can practice Meditation to ease anxiety.
3] Create a restful environment
How to sleep better at night naturally? Set up a room in a way that it remains cool, dark and quiet. It’s ideal for sleeping. Avoid any prolonged use of light-emitting screens just before bedtime. Also, put your mobile screen in Dark mode and switch to silent mode to avoid any disturbances.
4] Limit daytime naps
While a short nap does more than just help you feel refreshed and revitalized, long daytime naps can interfere with nighttime sleep. So, if you choose to nap, limit yourself to up to 30 minutes and avoid doing so late in the day. Include nuts like almonds in your diet. It’s been claimed, they help boost sleep quality. Roasted Turkey, Fatty Fish are other foods that help you sleep faster.
5] Practice deep breathing exercise and relaxing technique
To relax, try deep breathing exercises. Inhale slowly and deeply, and then exhale. Similarly, to practice the relaxing technique, work from your toes to your forehead, tightly tense each muscle group for 5 seconds, then release all muscles to relax.
What Are Signs of Poor Sleep Hygiene?
Improving sleep hygiene virtually has no health risks and little cost. However, poor Sleep Hygiene can be a cause of a variety of serious health problems. Experiencing difficulties falling asleep, facing frequent sleep disturbances, and suffering daytime sleepiness are the most telling signs of poor sleep hygiene. In addition to it, and overall lack of consistency in sleep quantity or quality can also be a symptom of poor sleep hygiene.