10 EASY TIPS FOR GETTING A BETTER SLEEP ROUTINE
Falling asleep the same time can be challenging for the most of us at certain times.
Here are 10 easy tips for getting out of your Night Owl skin.
Yes! The struggle is real. We are all creatures of habits and they forms us even if we like it or not. By slowly changing your habits over time you to can also experience quality sleep.
1. Set an alarm clock 1 hour before bedtime and calm down (Train your circadian rhythm).
The key is to stick to a consistent sleep routine. Go to bed at the same time each night and wake up at the same time each morning.
A part of your hypothalamus (a portion of your brain) controls your circadian rhythm. What is it, exactly? Your circadian rhythm is your bodys own 24-hour internal clock that cycles between sleepiness and alertness. It's also known as your sleep/wake cycle.
When it’s dark at night, your eyes send a signal to the hypothalamus that it’s time to feel tired. Your brain, in turn, sends a signal to your body to release melatonin, which makes your body tired.
But is it that easy? NO! Thats probably why you are reading this blog post. But an easy trick is to set an alarm clock 1 hour before bedtime. Then use this hour to wind down by turning down the lights and listening to relaxing music or nature sounds. A set sleep routine will train your circadian rhythm to tell you to fall asleep and wake up at the same time every day.
2. Use the bed only for sleep and sex (not for work or TV).
By training your body to asosiale the bedroom with sleep the easier it gets to fall asleep faster. If you watch TV or checks you email in your bed, the body starts to remember the bedroom as a workplace. So a good tip is to leave the screens turned off, turn down the lights and focusing on ending the day.
3. Cut down on caffeine.
For some people, a single cup of coffee in the morning means a sleepless night.
Caffeine acts as an “adenosine receptor antagonist.” Adenosine is a substance in your body that promotes sleepiness. Caffeine blocks the adenosine receptor to keep you from feeling sleepy.
Caffeine can also increase the need to urinate during the night.
4. Be physically active.
Regular aerobic exercise like walking, running, or swimming provides three important sleep benefits: you'll fall asleep faster, attain a higher percentage of restorative deep sleep, and awaken less often during the night.
5. Limit daytime naps.
Prolonged napping can disrupt your natural sleep cycle and prevent you from feeling tired enough to fall asleep.
6. If you use tobacco in any form, quit.
Nicotine makes it harder to fall asleep.
7. Use alcohol cautiously.
Alcohol depresses the nervous system, so a nightcap may help some people fall asleep. But this effect disappears after a few hours and may even lead to waking up throughout the night. Alcohol can also worsen snoring and other sleep breathing problems.
8. Improve your sleep surroundings.
Remove the television, telephone, and any other devices from the bedroom. This reinforces the idea that this room is meant for sleeping. An ideal environment is quiet, dark, and relatively cool, with a comfortable bed and minimal clutter.
9. If you're still awake after about 20 minutes in bed, get up and read awhile to relax.
Otherwise, you'll set yourself up for tossing and turning.
10. Avoid taking sleeping pills.
If you do take a prescription sleep medicine, work with your doctor to use it effectively and for as short a time as possible.