Do you have trouble sleeping? Are you haunted daily by sleepless nights? Don't worry after this guide you will be a pro at hitting the hay.
Sleeping is an underappreciated art. Nothing beats a night of blissful sleep and the science backs it up. When you are running low on sleep you will have a harder time recalling things, be more susceptible to illnesses, and even develop mood disorders. Studies show a healthy amount of sleep leads to a more general sense of well being, a healthier heart, and better performance athletically.
- Monitor your sleep! Use a sleep journal to document your night's rest and identify problems in your routine.
- Know that one night's of poor sleep is not the end of world! Think about sleep holistically throughout a chunk of time.
- Devices emit blue light which surpresses the body's release of melatonin, the hormone that makes us feel drowsy.
- You might want to avoid your phone closer to bedtime.
- This is usually a bedroom.
- Keeping the room dark lets the brain and body know its nighttime.
- Most people find that side sleeping is most comfortable for them
- Breathing exercises practice mindfullness and can help you destress.
- Counting down slowly from 100 is another popular exercise.
- Use ASMR to relax.
- Have a consistent sleeping pattern and schedule
- Our body follows a circadian rhythm which is a 24.5 hour cycle that tells us when to sleep
- Keep your room cool, ideal temperatures are between 60-70° Fahrenheit.
- Use earplugs for peaceful sleep if you live in a noisy area.
- Keep your room darker for longer with a sleep mask or blackout curtains.
- Wash your sheets.
- Don't eat a huge meal before bed.
- Exercise during the day!
- Avoid caffiene later in the day.