Reducing consumption of nicotine and caffeinated products
This means limiting foods and drinks which contain these stimulants such as chocolate, coffee, tea, soft drinks, cigarettes etc. It is important to reduce your intake of these substances because they actually stimulate your body and keep you awake. Make sure that you don’t consume any of these products 4 to 6 hours before your bedtime.
Reduce consumption of alcohol
If you’re like most people, drinking alcohol often makes you feel sleepy and may make you fall asleep sooner. However, it lowers the quality of your sleep which means that when you wake up, you’ll feelgroggy, irritated and tired. So, it is best that you stay away from alcohol, especially when it close to bedtime.
Improve diet
Being hungry at night can make you feel restless and unable to fall asleep. So, you should have a light snack before bed so that you don’t feel hungry throughout the night. With that said, make sure that you only consume a light snack since if you eat a full meal before bed it can also negatively impact your sleep.
Exercise
By exercising in the day it can help you to feel sleepy in the night and fall asleep sooner. However, if you do very strenuous exercise just before bed then this will cause you to feel more alert and be unable to fall asleep. So, avoid exercising a minimum of 4 hours before bed.
Environment
Reducing noise
When you attempt to fall asleep in a space that is noisy, it can be very challenging to do so. This is especially true if the noise is quite loud or occurs at add times. These type of noises typically cause the human body to wake up and become more alert. This will make it quite difficult for you to sleep and stay asleep. You can use earplugs to help reduce the effect of loud noises or even drown out the noise by listening to calming music.
Increase comfort
While you sleep your body should be supported in all the right places. This differs depending upon your sleeping position, however the need remains the same. Take a look at these Forty Winks mattress reviews and invest in a great night’s sleep. Ensure that your pillows and bedding is also comfortable.
Reducing light
When the sun sets, your body naturally releases specific sleep hormones to make you sleepy and fall asleep. These hormones activate when there is less light, so it is best to ensure that your bedroom is dark. If you don’t like sleeping in complete darkness, then you can have a nightlight or simply leave a light on in the hallway so that some of the light seeps into your bedroom.
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Remove electronics
You should know that the light from the television and mobile phone is blue light and it makes your brain believe that it is still daytime, even in the night. So, you should avoid or at least reduce using these devices at night or activate their night mode.
Temperature
A cool bedroom would be much more comfortable to fall asleep in and you can use blankets for warmth. You’d be better able to fall asleep and stay asleep in a cool room as opposed to a warm one. So, if you don’t have ac, you can simply open your window to let in some cool air before going to bed.