Do you always wake up feeling tired even after sleeping the whole night? Are you looking for the best ways to improve the quality of your sleep? Here are some useful tips to consider.
- Go To Sleep At The Same Time Every Day
You need to wake up and go to sleep at the same time every day. Having a sleep routine will reset your internal clock and improve the quality of your sleep dramatically according to unwindcbd.com.
Yes you can always sleep for an extra hour over the weekend but don’t over do it. If you sleep later, set your alarm to wake up at the same time during the week. You can always take a nap during the day to make up for the hours of sleep you have missed out on. If there is a huge difference between your weekend and weekday sleeping routine, you’re going to have a hard time getting a proper night’s sleep.
- Take Naps
If you have missed a few hours of sleep, you need to take naps whenever possible. Of course, you need to be careful to avoid overdoing it. If you are feeling exhausted after school or work, you can take a 45 minute nap. A quick nap will effortlessly recharge you without altering your sleeping patterns.
- Avoid Bright Screens Before Bed in
The blue backlight from your mobile devices often stimulates your brain thereby preventing the production of melatonin, the sleep hormone. It will make it harder for you to fall asleep. Eventually, it will disrupt your healthy sleeping patterns.
If you must spend some time on a mobile decide before bed, you need to turn the brightness down. Additionally, you can download an app to filter the blue light.
- Make Your Bedroom Dark
Yes, sleeping in a dark room will improve your sleeping patterns. When it’s dark, your body will start producing melatonin allowing you to fall asleep faster. If you can’t make your room darker, you can invest in heavy shades or curtains to block the light coming from the windows.
- Avoid Big Meals Right Before Bed
Some foods may disrupt your sleep cycle right before bed. Eating heavy meals or spicy foods before bed can cause heartburn thereby keeping you up at night. You need to stay away from caffeine, sugar and other stimulants that may keep you up at night. If possible, you need to have your dinner earlier and avoid ice cream, candy or big pasta dishes a few hours before bed.
- Stay Out Of Your Head
Don’t stress yourself if you can’t fall asleep because it will keep you up for longer. Rather, you can try mindfulness exercises or deep breathing techniques to help your body relax. Once you are relaxed, it will be easier for you to fall asleep.
