1. Stick To A Regular Sleep Routine
It is recommended to develop a consistent sleeping pattern you should stick to as much as possible. In other words, choose a time to go to bed, and set a specific time for waking up. Even during the weekends, stick to this schedule. You might not notice an improvement right away. But if you maintain this sleep schedule, you help your body and mind to get into a natural sleep rhythm. And you are definitely going to notice the results down the line.
2. Balance Your Sleep Time
The time you spend in bed will have an impact on your sleep routine. For example, most adults require between 7 to 8 hours of solid sleep, whereas children need a little more time. When you spend more than 8 hours in bed, you risk making fragmented sleep a habit. And if you find it hard to fall asleep, set back the time you typically go to bed. The point is that you should not exceed 8.5 hours in bed if you already have trouble sleeping.
3. Establish What Your Bedroom Is For
It is common for households to have televisions and other electronic devices in the bedroom. But placing these items in the bedroom automatically programs your brain to assume it is an entertainment area. Thus, your mind has trouble shutting down. So only use the bedroom for sleeping and romance, and avoid staying in bed when you still feel wide awake.
4. Decompress Before Bedtime
Another good tip is to decompress an hour or so before going to bed. This can include anything from taking a bubble bath and reading to listening to some calming music. You can even exercise if you like, but give your body time to unwind after your session before sleeping. You can also indulge in relaxation techniques, such as meditation or visualization. However, spending time in front of a computer screen or other electronic screens just before going to bed can be disruptive, so avoid these at least an hour ahead of sleeping.
5. Create A Relaxing Atmosphere
It is important that your bedroom does not let excess light in, nor should there be any unnerving sounds that keep you awake. In fact, your bedroom should “feel” comfortable the moment you step inside. A comfortable mattress is the most important part of your bedroom, if your mattress has seen better days consider investing in a new Floyd Bed mattress.
6. Avoid Stimulants
Stimulants like coffee, alcohol, sugar, and even smoking can lead to disruptive sleep patterns. Rather switch the coffee with tea and if possible, quit bad habits like smoking.
7. Don’t Sleep During The Day
Afternoon naps can be tempting, but they are not good for your sleep pattern. Try to stay awake during the afternoon, and if you really need to take a nap, limit it to 20 minutes. Anything more will make it very challenging to fall asleep at night.