Many of us spend nights staring at the ceiling, struggling to fall asleep. A tiring day to end in a sleepless night could be the worst possible way to prepare yourself for a new day. In certain cases, you may just think it is time to get up when it is only 3 a.m. This is a problem a lot of people face these days due to the disruptions in the sleep cycle. It is important that we follow a schedule so that our body and mind find the required rest to the end of every day. Good sleep is only a few minutes away for some, while it may take several hours for others to enter that tranquil zone.
Healthy sleeping habits should be developed in order to keep your body stable and functioning. Dental hygiene is another area that you cannot fail to take good care of; both sleep and teeth need your keen attention on a regular basis. When considering the suitable sleep schedule for you, the two most important points to bear in mind is that you must use the bed only for sleeping and you should also sleep every night of the week. Let us take a closer look at how your sleep hygiene can be improved for a better night’s sleep.
1. Stick to Schedule
You may have a sleep schedule that you have been following for a long time. If you don’t, it is high time to develop one by sleeping and waking up at about the same time every day. This will help reinforce your body’s sleep cycle, making it easier for you to fall asleep and wake up. Daytime sleepiness can also be reduced by having a consistent schedule. Humans need at least 7 to 8 hours of sleep every day; so, make sure you set a time for the day where you can spare so many hours for some good rest.
2. Bedtime Routine
Unwinding is crucial to maintaining good health, and a relaxing bedtime routine can surely help you do that to get you ready for sleep. Setting a bedtime routine should include the right activities for your body to prepare itself for the 8 hours of deep sleep. When you follow this every day, it is best to start working on it about 30 to 60 minutes before going to bed. Try doing whatever relaxes you; find the factors that could easily help you fall asleep. Some ideas that may help you with your sleep are:
- A warm bath or shower
- Muscle relaxations and gentle stretches
- Listening to soothing, gentle music
- Stay away from electronic devices, and read books.
3. Turn Off the Electronic Devices
One of the first things to do when going to bed is to keep your electronic devices away. Since they emit blue light, your melatonin levels could drop significantly. Make sure you don’t expose yourself to this light when you want your brain to rest. The key to getting good sleep is turning it off for the 7 to 8 hours of your slumber.