How to sleep well at night

Though you may not be able to control sleep inhibiting factors, you can still adopt habits that promote better quality. Start with these simple tips.

Respect your sleep schedule: Don't reserve more than eight hours of sleep time. The recommended amount of sleep in a healthy adult is at least seven hours. Most people don't need to spend more than eight hours in bed to achieve this goal. Go to bed and get up at same time everyday. Try to make sure that the hours of sleep do not exceed one hour between weekdays and weekends. Constant sleep - waking cycle reinforces the body, if you don't fall asleep after 20 minutes, come out of the bed room and do some relaxing activity. Read or listen to relaxing music then get back to bed when you get tired. Repeat the process as often as needed.

Pay attention to what you eat and what you drink: Don't go bed when you feel hungry or feel too full. In particular, avoid heavy and very large meal a few hours before bed. That restlessness can keep you awake. You also need to be wary of nicotine, caffeine and alcohol. It takes hours to wear nicotine and caffeine stimulant effects and can weak havoc on the quality of sleep and when alcohol can make you dull, it can hamper sleep at night.

Create a calming environment: Make a perfect bedroom often it means a quite and dark room. Falling in contact with light can be more difficult to sleep. Avoid prolonged use of screen that emits light before going to bed. Consider using curtains to darken the room, ear plugs, a fan, or other equipments to create an environment that meets your needs. Doing relaxation activities before bed, such as taking a bath or using relaxation techniques, can promote better sleep.

Taking a nap during the day: Prolonged nap during the day may interface with night's sleep. If you choose to take a nap, don't do it more than 30 minutes or in the afternoon. However, if you work at night, you may need to take a late nap before you work to make your lack of sleep.

Incorporate physical activity into your routine: Regular physical activity can help you to sleep better. However, avoid overactivity while sleeping. It can also be helpful to spend time outside everyday.

Control your worries: Try to address your worries or concerns before you go to bed. Note what you think and save it for the next day. Stress management can help you. Start with original, like being organised, prioritising and handid over tasks.

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