The Following healthy sleep habits can make the difference between restlessness and restful slumber.
Try to go to sleep and get up at the same time every day. This helps set your body’s internal clock and optimize the quality of your sleep. Choose a bed time when you normally feel tired, so that you don’t toss and turn. If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock, you may need an earlier bedtime.
Turn It Off. The soft blue glow from a cell phone, tablet, or digital clock on your bedside table may hurt your sleep. Turn off TVs, computers, and other blue-light sources an hour before you go to bed. Cover any displays you can’t shut off.
Skip the naps. You’ll rest better at night. But if you have to snooze while the sun’s up, keep it to 20 minutes or less. Nap in the early part of the day.
Make sleeping a routine. Go to sleep and wake up at roughly the same time every day, even on weekends. This routine will get your brain and body used to being on a healthy snooze-wake schedule. In time, you’ll be able to nod off quickly and rest soundly through the night.
Limit caffeine and nicotine. You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it! Similarly, smoking is another stimulant that can disrupt your sleep, especially if you smoke close to bedtime.
Place a plant in your bedroom. Try one of these:
AloeVera releases oxygen at night which gives our brain an adequate supply to help us fall asleep
Jasmine is known to lower anxiety, which helps lull you to deeper, more restful sleep
Lavender is said to slow down our heart rate, reduce anxiety levels, and some studies have also shown that the scent has the ability to increase light sleep, decrease rapid-eye movement (REM) sleep, and shorten the amount of time required to wake up after falling sleep.
OTC Melatonin. Some people who have trouble sleeping find that their bodies are producing low levels of melatonin. Although a naturally occurring substance in some food items, including bananas, tomatoes, barley and oats, many people opt to take melatonin supplements to help them combat sleep disorders such as jet lag and insomnia. Although it doesn’t make you fall asleep, it promotes it by ensuring there is enough melatonin in your system for you to fall asleep. Increased levels can also keep you asleep longer, preventing you from waking often during the night and improving the overall quality of your sleep. Read more about Melatonin HERE