Falling asleep might seem like an impossible task when you are awake at 3 AM. However, good night’s sleep is more under your control that you might think. Following the healthy sleeping habits can make a difference between restless night and comfortable sleep.
Numerous researchers have established sleeping hygiene that can help you maximize the hours you spend sleeping and reduce health-threatening diseases such as depression, back pain, sore muscles, and others. You can always switch your mattress, please check here for the best mattresses on the market intelfusion.net – novosbed coupons, but there are also other ways, which can assist you in boosting your sleep and spend a night of your dreams.
Avoid alcohol, caffeine, and nicotine before bed
As any coffee lover knows, caffeine is a stimulant and keep you awake for a long time. So, to avoid a restless night, you should lower down the consumption of caffeine, tea, chocolate, cola, and also some pain relievers, at least six hours before sleeping.
The same rule should be applied to smokers; they should refrain from using Tabaco products before going to bed. Even though, alcohol may help to bring on sleep, after a couple of hours it acts as a stimulant, so you should have only two drinks per day.
Create a sleep-inducing environment
A quiet, dark and cold space can help you with healthy sleeping habits. Why do you think bats choose dark caves to spend their time? To achieve such an environment, you need to reduce the level of noise, use heavy curtains and possibly put on an eye mask.
The temperature in the room should be between 60 and 75 F, and if a pet wakes you up during the night, then you should keep it out of your sleeping area.
Establish a pre-sleep routine
You can ease the transition from wake time to sleep time with a set of relaxing activities before you go to bed. For instance, take a bath, read a book, watch TV, do some exercise, or anything else that will prepare you for a peaceful sleep.
You should avoid stressful and stimulating activities, like doing work or talking about emotional issues. These type of activities can cause the body to produce stress hormone cortisol, which is connected to boosting up alertness. Some people tend to take their problems to bed, but this is the worst decision you can make. Try writing them down, or just putting them aside, when you are conscious enough to deal with them.
Go to sleep only when you are tired
Struggling to fall asleep only leads to further frustration. You will toss and turn, getting angrier and anxious. If you aren’t asleep after 20 minutes, get out of bed and go to another room. Start with some relaxing activity that will calm your nerves and help you get back to sleep. Reading or listening to music can tire you enough to sleep and spend a peaceful night.