9 Tips to help you sleep better any time of the year
With the clock going forward 1 hour last March 8th, some people may have trouble adjusting to the change. After all, we normally like getting up 1 hour later instead of 1 hour early, as we all need our beauty sleep! So here are some useful tips to help you cope with the changes:
Make a Sleep Break
If you feel sleepy after the change, take a short nap in the afternoon but not too close to bedtime. Avoid sleeping in an hour longer in the mornings, as your internal clock will adjust on its own after several days.
Know How Much Sleep You Need
Not everyone needs the same amount of sleep to be well-rested and it also depends on age. To find your ideal number of sleeping hours don’t use an alarm on weekends and see when you wake up naturally.
Keep Regular Sleep Hours
Go to bed and wake up at the same time each day to help your body regulate its sleep pattern and get the most out of the hours you sleep. If possible, also wake up at the same time on the weekends.
Get some exercise during the day
Even moderate exercise can help you sleep better. Aim for at least 30 mins of moderate exercise, three times a week or more.
Avoid Stimulating Substances
Alcohol and caffeine can interfere with sleep. If you have trouble sleeping, avoid alcohol and caffeine for 4 to 6 hours before bedtime. Smokers should also avoid tobacco too close to bedtime.
Eat Lightly at Night
Indigestion from spicy or fatty food or for having eaten too much can cause insomnia. For a better night’s sleep, eat light and simple foods a few hours before bed.
Relax Before Bed
Stress and overstimulation can make it hard to fall asleep. Try to avoid intense TV programs or movies before bed. Relax with a soothing, warm bath and curl up with a book instead. If you’re worried about complying with a deadline the next day, go to bed early and wake up early to work. Don’t work late into the night as your mind needs the rest. You may even need less time to finish your work in the morning.
Create a Sleep-Friendly Environment
Try sleep shades, earplugs, a white-noise machine, or all of them. Regulate the room temperature: 60-75 degrees is considered the most comfortable. If you have restless or snoring pets, keep them out of your room, along with all electronics, including your TV, computer, DVD player, and stereo. Save your bedroom for sleep, sex, and relaxing!
Get Up if You Can’t Sleep
We’ve all had those nights when we can’t fall asleep or we wake up and can’t get our minds to shut down. Watching the clock will only create more anxiety, so if you’ve been awake more than 20 minutes, get up, go to another room and do something relaxing: keep the lights low, have some warm milk, read a book, or write about whatever may be on your mind until you get sleepy.
(Reference source: WebMD)
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