Unfortunately, we live in a society that burdens us with a huge amount of pressure and commitments. Due to our jobs, hectic schedules and other things we consider more important, we often sacrifice sleep time and spend every day severely sleep deprived. When we finally have some time for snoozing, it seems that we can’t fall asleep no matter how hard we try. Because of that we turn to sleep pills and start forming unhealthy habits and behaviors. How can we fight this? The key is to develop better sleep hygiene. It’s that simple. Take the following steps to improve your sleep hygiene and meet the dreamland successfully every night.
Step 1: Prioritize sleep
We know that the dog needs a bath, that you have 100 emails to answer and that you have a ton of laundry waiting for you to wash it. But if it’s late, you have to call it a day. These things can wait, and your sleep can’t. Sleep is equally important as eating healthy and exercising, without it, you cannot stay healthy. So, whenever you are feeling like hitting the sheets, there is no need to feel guilty about it.
When you have a lot of chores or other obligations, you have to prioritize things that have to be done right now and what can wait. A good night’s rest should never wait. An hour before bed, make a to-do list for tomorrow and mentally prepare for the next day. This act will also help you unwind a bit before bed and not worry about everything that waits for you tomorrow.
Step 2: Do your sleep math
You require seven to nine hours of sleep per night in order to function normally and feel well rested and refreshed in the morning. Train your body to go to sleep and wake up approximately at the same time every day. You should reach a point where you go to bed at the same time, rise in the morning at the same time and feel refreshed and ready to face all your daily obligations. This should be done naturally, without relying on an alarm clock.
Step 3: Remove all sleep stoppers from your bedroom
You may be ready to sleep for the next eight hours, but something disturbs you. Your bed is uncomfortable, the room is too hot, or your pet wants to get in. It is very important to deal with all your rest robbers. For example, if your bed is uncomfortable, get a new mattress. Ross & Kayla’s Unbiased Review site can help you select the best model for your sleeping needs. If your room is too hot, open the windows, if there is noise, cover it with white noise (use a fan or play relaxing music). It is very important to deal with every little problem that disturbs your sleep. If your pets bother you, kick them out of bed.
Step 4: Don’t stay up late to exercise
Working out is healthy, but you shouldn’t skimp on sleep in order to fit in exercise. You need both to stay healthy, but you shouldn’t work out late because you don’t have enough time to accomplish everything. It is best to get up early to exercise. It will give you a boost of energy necessary to start your day right.
Step 5: Think like a kid
Try sleep training yourself, just as you were a kid. Go to bed at roughly the same time each night, and wake up every morning at the same time. Come up with a simple bed routine to help you relax. For example, take a hot shower, read a magazine or a book or listen to some soothing songs. When you are done, close the blinds to block out light, and slip into those comfy covers. Sweet dreams!