A sleepless night can affect your work, concentration, and interactions with other people.There are long and short term solutions for getting a good night's sleep.
Step 1: The room should be dark.
A good position to sleep in.melatonin is a hormone your brain makes to make you sleepy.Eliminating light can help you sleep.You can block out street lights by drawing your blinds or curtains.If it's still too bright, you can wear a sleep mask or drape a t-shirt over your eyes.
Step 2: The room should be kept cool between 16-19 C.
Our body temperature goes down when we fall asleep.A cool environment can help you sleep better.If you have control of your thermostat, you should adjust the temperature at night to a comfortable, cool setting.If you can't adjust the temperature of your room because it's too hot, try cracking a window or using fans to cool it down.You can warm things up with a hot water bottle, heating pad, or blanket if it's too cold.
Step 3: Eliminate sound pollution.
Traffic, rowdy neighbors, snoring partners and barking dogs are just a few of the things outside of your control that can keep you awake.If you want to combat distracting sounds, use earplugs or drown them out with another sound.White noise, a steady, monotonous sound that can effectively mask the noises that stimulate our brains and disturb our sleep, can be created by turning on a fan, sound machine or radio.If you don't have a sound machine or a fan, there are many phone apps you can download that will lull you to sleep.
Step 4: Breathing techniques can promote relaxation.
A quick and easy way to calm your body is to breathe deeply.You can exhale through your mouth.
Step 5: Write down what's bothering you.
Try to get your thoughts down on paper if you find them.
Step 6: A small snack is like a slice of bread.
If you find yourself kept awake by hunger, it's probably better to have a snack.Whole grain bread, turkey, and bananas can help make you sleepy.Mild foods should be avoided.Consuming spicy and acidic foods can cause indigestion.The work your body must do to digest rich foods could prevent sleep.If you want to stay awake, stay away from sweets with sugar or caffeine.
Step 7: Stick to your sleep schedule.
You are effectively training your body and avoiding nights spent tossing and turning if you keep a routine bed time.It's better to sleep at the same time every night.When you start to get tired, aim for a time.Wake up at the same time every day.It's tempting to get a few more hours of sleep on the weekends, but this will throw off your sleep schedule and you may have difficulty falling asleep at the right time.
Step 8: It's a good idea to exercise regularly.
You can see a change in your sleep habits with 30 minutes of exercise a day.Anything that gets you on your feet and moving is a great start.When to exercise is up to you.You'll be too wired to sleep if you go for a run before bed.If you want to sleep, give yourself a few hours.Break up your exercise if you're short on time.A quick workout can be had by taking the stairs over an elevator.
Step 9: Only use your bed for sex.
The action on your laptop can cause confusion in your body.As soon as you get into bed, you want to train your body to sleep.If you want to relax before bed, you can go into another room with soft light.
Step 10: Advil pm is an over the counter medicine.
Step 11: Valerian root and melatonin are herbal remedies.
Step 12: It's a good idea to avoid bright light from television, computer, and phone screens.
It seems like a natural solution--you're trying to relax so you flip on the TV, or you take a last peek to see if there's anything new on social media.The light will disrupt the process of quieting down.If you want to wake up in the morning, use an alarm clock instead of your phone.Don't put the TV and computer in your bedroom.
Step 13: Don't drink coffee after 2pm.
The effects of coffee can last for hours.Enjoy your coffee, but leave it at that.You can drink milk or decaffeinated tea in the afternoon and evening.
Step 14: Don't smoke.
Nicotine can act as a stimulant and keep you awake, but it can also cause withdrawal symptoms when you sleep.