Getting enough sleep can be difficult in today's world.It can lead to major health problems if a person goes through the day tired and de-energized.It may be time for a change in routine or environment if you can't sleep at a reasonable hour.
Step 1: Six and a half hours before bed is a good time to avoid coffee.
People who drink coffee feel jittery or more alert.Even if you are a regular coffee drinker, ingesting caffeine before bed can make you sleepy and keep you from getting to bed on time.It means avoiding beverages like coffee, soda, and non-herbal teas.There are measurable amounts of caffeine in chocolate.It is a good idea to not eat chocolate before bed.
Step 2: It's best to stop working at least an hour before bed.
It is important to give your brain a break from the day before you attempt to go to bed.If you want to relax a bit, you should stop working at least an hour before bed.If you want to go to sleep, you should stop working on homework at least one hour before.
Step 3: Don't eat before you sleep for at least two hours.
One of the biggest problems with eating before bed is that it can push you over your calories for the day.Eating before bed can cause a spike in your blood sugar, which can affect your sleep hormones.Eating for at least two hours before bed is a good rule of thumb.If you must eat before bed, try to eat something that is high in fiber and low in sugar, such as apple slices and almond butter.
Step 4: Some tea.
While the jury is still out about whether or not herbal tea helps people become sleepier, studies have shown that it does help people feel more relaxed as they drink it.Getting ready for sleep is equally important.You can choose a tea that contains lavender, spearmint, or lemon grass.You should choose an herbal tea with no coffee.
Step 5: Do you know how much sleep you need?
Different people need different amounts of sleep.Babies need more sleep than adults each day.Older adults need less sleep than younger adults.Knowing how much sleep you need each night will help you decide when to go to bed.Newborns need an average of 17 hours per day.Babies need up to 12 hours of sleep per day.Children need a lot of sleep.Teenagers need at least 10 hours of sleep per day.Adults need 7 to 9 hours of sleep per day.
Step 6: Prepare for bed at the same time each night.
If you wait until you start to feel sleepy, you may stay up longer than you want to.The act of getting ready for bed can cause you to stay up later than you want to.It's a good idea to set a reasonable goal for sleep.
Step 7: Have a ritual before going to sleep.
It is possible to signal to your body that it is time to get sleepy by doing the same things every night before bed.If you can create a sleep time ritual that you do every night before bed, you will get into the habit.This will allow you to go to bed at a certain time each night.It could include things like brushing your teeth, washing your face, setting out your clothes for the next day, or taking the dog outside to go to the bathroom.
Step 8: Prepare for the next day.
It might be a good idea to prepare yourself for what you have to do in the morning in order to reduce your stress at night.Getting ready for the next day will help you sleep better.Picking out your outfit for the next day, packing your lunch, reviewing notes for a big meeting, creating a to-do list, or organizing your purse/briefcase are some of the things you can do.
Step 9: Read in bed.
One of the best ways to relax is to read in bed.Immersing yourself in another world allows you to forget the worries of your own life and start relaxing your body and mind as you prepare for sleep.After six minutes of reading, you should be ready for bed.The genre does not matter.You can relax by reading a story.
Step 10: Put your phone down.
One of the best things you can do to ensure that you don't get distracted is to turn your phone off.When you are fast asleep, the sound of your phone's ringtone can wake you up.If you need to, you can turn your phone on silent so that you don't get distracted by other people and keep you awake.
Step 11: Turn off the lights.
If you keep your bedroom dark at night, you will be able to fall asleep at a reasonable time.Eliminating the light source will help you drift off to sleep.It is possible to go to sleep at a reasonable time once the sun has set if you are exposed to as much daylight as possible.
Step 12: Don't use electronic devices for an hour before bed.
It's counter productive to use the internet before bed.First, it keeps your mind busy and occupied, which means that your brain can't begin its wind-down toward a routine at night.This will make it harder for you to fall asleep after you read something exciting.Your sleep patterns can be disrupted by watching television before bed.Electronic screens emit a blue light that suppresses melatonin and keeps you awake.As you try to fall asleep, you should not be playing games on your phone or tablets.People who use electronic screens don't get the sleep they need.Turn the brightness down if you must use a screen before bed.