Sleep Tips

Feeling irritable lately? Or just fatigue? Perhaps sleep is the best solution.

#1: Stick to a sleep schedule

Go to bed and wake up at the same time every day, even on weekends. By being consistent, you will stabilize your body’s sleep-wake cycle and be able to sleep better at night.

#2: Pay attention to what you eat and drink

Don’t go to bed hungry or full. Feeling uncomfortable, it will be difficult for you to sleep. Also limit how much you drink before bed to prevent having to wake up in the middle of the night to go to the toilet.

#3: Create a bedtime ritual

Do the same things every night to signal to your body that it’s time to calm down. You can take a warm bath or shower, read a book, or listen to soothing music. Relaxing activities can help improve sleep, ease the transition from wakefulness to sleepiness.

Be careful about using the TV or other electronic devices as part of your bedtime ritual. Some studies show that screen time or other media use before bed interferes with sleep.

#4: Create Coziness

Create an environment that is ideal for sleeping. Often this means that it should be cool, dark and quiet. Consider using curtains to darken the room, earplugs, a fan, or other devices to help create an environment that suits your needs.

Your mattress and pillow can help improve sleep as well. If you are sharing a bed with someone, make sure there is enough room for two. If you have children or pets, set limits on how often they sleep with you—or insist on separate sleeping quarters.

#5: Limit daytime naps

Long daytime naps can interfere with nighttime sleep — especially if you’re struggling with insomnia or poor nighttime sleep quality. If you decide to take a nap during the day, limit yourself to ten to thirty minutes and do it in the morning.

#6: Stress Management

If you have too much to do and think about it too much, your sleep is likely to suffer. To restore peace to your life, consider healthy ways to manage stress. Let’s start with the basics like being organized, prioritizing and delegating tasks. Give yourself permission to take a break when you need it. Have a fun chat with an old friend. Before bed, write down what’s on your mind and then put it aside for tomorrow.


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