Sleeping well leads to heightened mental and physical health. It improves your waking life. Failure to get a good night sleep leads to decreased productivity. Getting a good night sleep requires a few preparations and the right mindset. You also need to make it a routine and to establish a restrictive environment that shuts distractions and other harmful disturbances away from your sleeping area. The following are simple steps to getting a good night’s sleep.
Establish a timed routine
Get to bed at the same time every day. For instance, always go to bed at around 10 pm. The implication here is that you should finish your daily chores, homework, dinner and other duties by the time you are due for sleeping. The deadline to sleep is not the main issue here. The main idea is for you to finish your work early, and to postpone the rest of it to the next day so that you end up teaching your body to expect sleep at a specific time early in the night. Your body’s internal clock will adjust to the pattern you create, and it will shift the overall sleeping duration to fit the new schedule. Irregular sleeping times adversely affect the duration and quality of sleep because there are no set times for shallow, deep and post-deep sleep sessions.
Another important issue especially for children is to have them sleep in their bed on time. They love to play and therefore you should know how to encourage them to sleep earlier so that they are not sleep deprived. However, also know that for kids, having a good bed is mandatory for them to enjoy sleep. You can have a look at this informative guide on best crib mattresses we found on the internet to identify which bed fits your baby.
Try not to sleep in
Another mistake that many people make is sleeping in on weekends because they have nothing much to do early in the morning. People assume that by sleeping in, they compensate for the time they woke up early. You should only sleep in when there is a true deficiency of sleep, and this should only be occasional. The important habit to form is sleeping on time and waking up on time every day to avoid experiences similar to jetlag.The better choice of the two would be to sleep during the day to compensate for the lost sleep time and then sticking to your nighttime routine so that you are not negatively affecting your energy levels for the next day.
Stop sleeping before your sleep time
Many people find that after a busy day, they doze and sleep right after dinner even when they still have hours before their sleeping time. The solution here is to move the sleeping time to an earlier hour or to do other stimulating activities just after dinner to prevent drowsiness. The problem with early sleeping before your sleep time starts is that you are likely to sleep lightly. You may wake up often during the night. Overall, you will not be getting a good night sleep.
Lower light exposure at night
You need to work positively with your melatonin hormone that depends on light exposure. This hormone is responsible for regulating your sleep-wake cycle. Exposure to light causes you to produce less melatonin. Sleeping in a dark room without the distraction of smartphone lights and bulbs helps to stimulate your brain to produce a lot of melatonin which helps to drive you into deep quality sleep.