We can all have a bad night of sleep & that's perfectly normal, but how could we try to improve both our sleep & sleep well every night.
Here are 6 scientifically-based tips for peaceful sleep.
1. Consistency
Go to bed & wake up at the same time. Consistency is the key factor. It will actually anchor your sleep & improve dramatically improve your sleep, no matter it's a weekday or weekend or even if you have a bad night of sleep & the reason is that deep within your brain, you actually have a master 24 hours clock. It expects consistency & works best under conditions of consistency, including the control of your sleep-wake schedule. We all use an alarm to wake up, but very few of us use a to- bed alarm that something can be useful.
2. Temperature
Keep it cool. It turns out that your brain & your body need to drop there core temperature by about one degree Celsius or around three to four degree Fahrenheit to initiate sleep & then to stay asleep & this is the reason you will always find easier to fall asleep in a place that's too cold than too hot, so the recommendation is to try to correct your room temperature Of round about 65 degrees Fahrenheit or little over 18 degrees Celsius. It sounds cold, but cold it must be.
3. Darkness
Before bed, try to stay away from all those computer screens, mobiles, laptops, and TV in the last hour. Dim down atleast half of the lights of your house; You had actually been quite surprised at how sleepy that can make you feel. We are dark deprived society & in fact, we need darkness significantly at night to trigger the release of a hormone called melatonin that helps regulate the healthy timing of our sleep. If you had like, you could wear an eye mask, or you can have blackout shades & that will help best regulate that important hormone sleep hormone of melatonin.
4. Walk it out
Don't stay in bed awake for long periods of time & the general rule of thumb is if you have been trying to fall asleep and it's been 20 minutes and so, or you have woken up & you can't get back to sleep after 20 minutes. So it would help if you got out of bed & do something else because the brain has learned the association that the bed is this trigger of wakefulness & we need to break that association.
Only return to bed when you are sleepy. That way, gradually, your brain relearns the association that your bed is this place of sound & consistent sleep.
5. Don't have alcohol & caffeine
So good rule of thumb here try to stay away from caffeine in the afternoon & evening & certainly try not to get to bed too tipsy.
6. Wind down routine
Many of us in the modern world expect to be able to dive into bed at night. Well, unfortunately, sleep isn't quite like that for most of us. Sleep as a philological process is much more similar to landing a plane. It takes time to gradually descent down onto the firm bedrock of good sleep.
Find out whatever works for you & when you have found it stick to that routine. These are the tips to improve your sleep. If you have suffered from a sleep disorder, such as insomnia or sleep apnea, these tips aren't necessarily going to help you. You can go & speak with your doctor.
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