How to Get Better Sleep

How to Get Better Sleep

How to Get Better Sleep and Fall Asleep Faster: 10 Essential Tips You Should Know | Nutshell School

10 Tips For Better Sleep

  1. Maintain consistent daily schedule.
  2. Reduce caffeine intake.
  3. Turn off the computer or television.
  4. Don’t go to bed on a full stomach.
  5. Don’t go to bed on an empty stomach.
  6. Engage in regular exercise.
  7. Limit beverage consumption before bed.
  8. Keep your bedroom dark & quiet.
  9. Invest in a comfortable mattress, pillow & bedding.
  10. Go to sleep and wake up using your internal alarm clock.

6 Steps To Better Sleep

1. Stick to a sleep schedule

Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don’t need more than eight hours in bed to achieve this goal.

Go to bed and get up at the same time every day. Try to limit the difference in your sleep schedule on weeknights and weekends to no more than one hour. Being consistent reinforces your body’s sleep-wake cycle.

If you don’t fall asleep within about 20 minutes, leave your bedroom and do something relaxing. Read or listen to soothing music. Go back to bed when you’re tired. Repeat as needed.

2. Pay attention to what you eat and drink

Don’t go to bed hungry or stuffed. In particular, avoid heavy or large meals within a couple of hours of bedtime. Your discomfort might keep you up.

Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep. And even though alcohol might make you feel sleepy, it can disrupt sleep later in the night.

How to Get Better Sleep

3. Create a restful environment

Create a room that’s ideal for sleeping. Often, this means cool, dark and quiet. Exposure to light might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.

Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep.

4. Limit daytime naps

Long daytime naps can interfere with nighttime sleep. If you choose to nap, limit yourself to up to 30 minutes and avoid doing so late in the day.

If you work nights, however, you might need to nap late in the day before work to help make up your sleep debt.

5. Include physical activity in your daily routine

Regular physical activity can promote better sleep. Avoid being active too close to bedtime, however.

Spending time outside every day might be helpful, too.

6. Manage worries

Try to resolve your worries or concerns before bedtime. Jot down what’s on your mind and then set it aside for tomorrow.

Stress management might help. Start with the basics, such as getting organized, setting priorities and delegating tasks. Meditation also can ease anxiety.

Watch full video and know more about it.
If you like our video don’t forget to like and subscribe for more stuff

http://www.youtube.com/c/NutshellVideosNow

Nutshell School tags- health schedule daily alarm clock

Recommended For You

Nutshell School

About the Author: nutshellschool

Leave a Reply

Your email address will not be published. Required fields are marked *