Do you have a hard time falling asleep? Do you wake up too often? Do you wake up in the morning and not feel rested? Improve the quality and quantity of your sleep by following these easy tips:
- Develop a sleep ritual. Having a routine is very important. For our children, for example, we read them a few books, make sure they brush their teeth, use the bathroom, put on clean pajamas, and then we put them to bed. Hey, how about we do that for ourselves? Maybe you can add taking shower and listening to relaxing music.
- Calm your mind and body. Read a relaxing magazine or book. Thrillers and suspense novels will just wind you up. Try making To-Do lists. It’s almost impossible to go to sleep if you’re thinking about all of the things that you need to do the next day. So write your tasks down on a piece and set it on the kitchen counter or in your office. Out of sight, out of mind.
- Avoid eating or drinking late at night. Foods rich in carbohydrates will raise your blood sugar and keep you awake while drinking liquids will increase the frequency of getting up at night to use bathroom.
- Make your bedroom a calming place. This might sound like something from an episode of HGTV, but it really works. Start by replacing harsh lighting with gentler light bulbs. In place of vibrant colors on your walls, window curtains, or bedding try soothing neutral colors. Lastly, removing clutter will make your room feel calmer and even feel bigger.
- Sleep in complete darkness. Even a little bit of light can disrupt your circadian rhythms and your body’s production of melatonin.