Getting the sleep you need isn’t always easy. These tips will help you to regulate your circadian rhythms, allowing you to sleep peacefully and recharge every night.
In the previous episode, we went over the importance of having a plan and keeping your priorities in order. We’ll review this before talking about the best ways to changes your sleep habits.
To start, you’ll want to find an effective way to plan how you’re going to use the time in your day. There are all kinds of tools that can aid with this, from your basic calendar to a daily planner to an app on your phone. A lot of people associate schedules with stress. However, scheduling your life can actually ensure you have enough time for all of the things you want to do in the day. You should make sure you schedule ample time for relaxation, including sleep. You should ensure that your bedroom is conducive to sleep, invest in a new Therapedic mattress.
You should also learn to prioritize. There’s not always enough time to accomplish all of the things you want to do in a given day. That’s why you need to learn to prioritize these tasks. Figure out what needs to be done and what can be cut. For example, if your Tuesday is jam-packed, but you don’t have a lot to do on Wednesday, you might be able to push some errands to the next day. No matter how busy you are, rest should always be at the top of your priority list.
Not only should you have a plan in place, but you should check it throughout the day. Make sure it’s easy to keep an eye on the schedule you’ve made. If you need to make some adjustments, you should do that. Make sure that you’re on track and that you have time left over to rest.
Lastly, you should make sure you’re comfortable saying no. This can be difficult for a lot of people. Once you’ve put together a schedule and prioritized, you’ll want to make sure you stick with it. Sometimes, essential things will come up that you won’t be put off. However, if someone asks you to grab a coffee, and you don’t have the time for that, you should find a way to say no gracefully.
Of course, even when you follow these rules, you might not always be able to get all the sleep you need. Thankfully, these tips can help you to settle down and sleep through the night.
1. Have a Routine:
Make sure you wake up at the exact same time each day and go to sleep at the same time each night. You should do this even on the weekends. Consistency is an essential part of any good routine.
2. Exercise at the Right Time:
If your workouts are intense, you’ll want to schedule them earlier in the day. Pushing your body to its limits can wind you up, which can make it difficult for you to settle down at night. Of course, there are types of exercise that can help you to sleep, like yoga. If you look online, you’ll find a number of videos that will help you to stretch your way to a good night of sleep.
3. Avoid caffeine and alcohol at night:
Caffeine, which is found in coffee and some types of soda and tea, can keep your body from producing chemicals that make you feel sleepy. Alcohol may make you feel sleepy, but it can deprive your brain of oxygen as well. This can make it much harder for you to get a high-quality night of sleep.
4. Change the way you use your bed:
You should use your bed for sleep and sleep alone. It isn’t where you should curl up when you want to read a book or binge-watch TV. You need to train your bed to think of your bed as a place to sleep. If the only thing you use your bed for is sleep, you’ll naturally feel tired when you climb into bed.
5. Don’t stay in bed when you can’t sleep:
If you’re in your bed, and you’re not feeling tired, get up and do something else. As mentioned above, your bed should be a place to sleep. If you can’t do that, get up for a little while. When you start to feel tired, you can climb back into bed and go to sleep.
6. Find ways to relax:
Find activities that will help you to settle down at night. You could sit down with a coloring book, take a bath, or even listen to calming music. Focus on these activities in the last hour before bed.