Nothing can substitute for a good night’s sleep. Just read on this
article and you will get to know how to reboot your sleeping habits,
because you deserve to enjoy a good night’s sleep. There are many
situations that can change your sleep cycle. Traveling or shift work can
easily upset your sleep. This is because your body gets accustomed to
starting the day at a specific time as well as ending it at the certain
time. Doctors say that the sleep schedule is one of the most important
rhythms in the human body. So you don’t have to take sleep problems
lying down. Fortunately, there are some effective ways to reset your
sleep cycle.
1. Have a light dinner
Breakfast like a king, lunch like a princess and dine like a pauper.
This saying has a deep and wise meaning. You should time your meals,
because a full stomach can be the reason of insomnia. A light snack at
bedtime can promote sleep, but too much food can cause digestive
discomfort that leads to wakefulness. Moreover, you’d better forget
about caffeine in the evenings. Any food or beverage that contains
caffeine can disturb sleep, especially if you are sensitive to caffeine.
2. Change it gradually
It is important to change your sleep cycle gradually in order to
avoid stress and different sleep disorders. The most suitable way is to
do it in 15-minute increments. If you have to wake up earlier, then try
to fall asleep 15 minutes earlier each evening. It may be difficult to
fall asleep at once, take some relaxing procedures like a bubble bath. I
think a few nights will be enough to feel comfortable with the new
schedule.
3. Prepare your room for the sleep
People’s body is influenced by light and darkness. Doctors strongly
recommend darkening the bedroom prior to sleep. The morning light will
signify to your body that a new day is starting. Start from dimming the
lights in the evening. Switch off laptops, TVs and other sources of
light in your bedroom. These gadgets emit blue light, which like any
light can cause wakefulness at night and disrupt the body’s natural
inclination to sleep. Moreover, close your curtains and blinds at night,
so you will be able to sleep calmly.
4. Try to be consistent
Consistency is the best way to change your sleep cycle. You should
stick to the same sleep and wake up time schedule. Don’t forget about
weekends! It is allowed to have an extra hour on Saturday, but you are
to be back on track for Sunday. It will help your body get used to this
new routine.
5. Don’t torture yourself
If you have done all possible things to fall asleep and you are still
tossing and turning, you should get up and start doing things you
haven’t time to do during the day. Don’t torture yourself! Do something
low-stress and boring until you discover that you are tired. As a rule,
30 minutes of boring activities will be enough to bring you back to bed
again.
6. Follow good sleep hygiene
Sleep hygiene is as important as your casual personal hygiene. The
main aim of good sleep hygiene is to get your body ready for a night’s
sleep. It is necessary to keep the bedroom dark, quiet and cool to
facilitate your body’s ability to relax and wind down. Furthermore, you
should have only a light dinner during the bed-time and avoid drinking
coffee before going to bed. You’d better do some stress-free and
relaxing activities.
7. Stop hitting the snooze button
I think everyone knows about those tempting five extra minutes in the
morning. Unfortunately, it doesn’t help, but can turn these five extra
minutes into ten or half an hour and you will realize that you are late.
The morning that starts from stress isn’t a good beginning of your day.
There are many ways to stop hitting the snooze button. The most
effective is to put an alarm clock on the other side of the room. You
have no choice but to answer it and before you find it, you will be out
of bed.
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