Getting a good night’s sleep is one of the best things you can do for yourself. During sleep, your body repairs itself and gains fuel to get through the next day. Developing good sleep habits can be difficult though. Read on to learn how you can get started.
#1: Create a Routine
Our bodies crave routine, and when you have a routine, it’s easier to develop a habit. A sample of a sleep-promoting nighttime routine includes putting your phone away about an hour before you plan on going to sleep, drinking tea, washing your face, brushing your teeth, laying your clothes out for the next day, setting an alarm and getting into bed. Some people need to read before they can fall asleep, if that’s you, read print copies of books to avoid stimulating your brain with the light on your cellphone. Habits can take up to two weeks to form, so stay consistent with your routine and its timing.
#2: Keep a Sleep Journal
Creating and maintaining a sleep journal is a good way to study your sleep. Before you go to bed each night, write down how your day went, what you ate and if you were feeling stressed. You should also note if you exercised and what time of day you exercised, and what time you went to bed. When you wake up, write down how long it took you to fall asleep, how many times you woke up and why you woke up, and how long it took you to get up out of bed.
By keeping a journal, you can analyze how your daily activities impact your sleep, which gives you valuable insight into how you can improve your sleep. If you ever develop a sleep disorder, having a journal will help speed up your diagnosis.
#3: Avoid Sleep-killers
There are certain things that you should definitely avoid if you want to get a good night’s sleep. These things include:
- Being on electronic devices
- Drinking caffeine within six hours of bedtime
- Eating a large meal before bedtime
- Drinking alcohol
- Napping during the day
These five things can really mess up your sleep. Try your best to avoid doing any of these to better your chances of getting solid sleep at night.
#4: Eat Well to Sleep Well
Try consuming these sleep-inducing foods before bed. The can help you relax and quiet your mind so you can get the sleep you need.
- Almonds. These nuts contain a healthy dose of tryptophan and magnesium.
- Chamomile tea. This beverage has a mild sedating effect, which will calm your mind and body.
- Honey. The small amount of glucose in honey tells your brain to turn off the neurotransmitter that contributes to alertness.
- Warm milk. It’s not just an old adage. Warm milk has a calming effect which can help get you right off to sleep.
By incorporating these suggestions into your life, you can improve your sleep schedule and better your daily sleep. Remember, getting a good night’s sleep is crucial for your health, wellness and beauty.