We all want to wake up refreshed and ready to face any challenge. Even though we know that we should sleep at least 6 hours per night, or from six to nine hours, somehow it is difficult to fall asleep. Maybe we had a stressful day. Or that important meeting didn’t go like planned. We toss and turn in our sleep, trying to figure out what we should have done instead. Sounds familiar? But getting a good night’s sleep is just as essential as anything else.
With sleep, a routine is important. Try not to disturb it. If you go to sleep at a particular hour, try to be ready to head back to bed by that hour every night. It is important to finish all the business of the day by that time. Also, it should be a reasonable hour. Some people think that by staying up all night studying or working and waking up to the alarm, they get more things done. But when you are sleepy and tired, the work suffers, as well. It is very important not only to be in bed by your usual hour, but also to forget about your worries, and to focus on getting restful sleep.
Exercise is good during the day, but if it keeps you up at night, it may make it hard for you to fall asleep if you exercise within a few hours before going to bed. Instead, try doing stretching exercises or yoga to relax your body. Also, taking a warm bath or a shower can help you fall asleep.
Try not to eat several hours before going to bed. Have dinner at your usual hour, and a snack before going to bed. If you have trouble falling asleep, a cup of warm milk or tea can help. It is important that the drink does not have caffeine in it, as coffee and caffeine-containing drinks can keep us up at night.
Another very important aspect of sleep is your bed. Make sure that it is comfortable enough that you will sleep in it undisturbed, and wake up without pains and aches. A good-quality mattress is a must. It should be firm, and give good support to the body and the back. Also, no matter if you like to sleep on your back or on the stomach, make sure that your breathing is uninterrupted, as difficult breathing can make it hard for a person not only to fall asleep, but to stay asleep. Make sure that the room is free from any clutter and any objects that have bright colors, and that may distract your attention from falling asleep. The room should be well-ventilated, and quiet enough for sleep. For some people, music or reading before bed might make it easier to fall asleep. It should be a relaxing atmosphere in your room, and you will surely fall asleep better.