From time to time we all suffer from a bad sleep. It’s not
uncommon. But when it starts to become a regular occurrence, you need to take a
step back and start looking at what might be behind it. Certain habits or
patterns that you fall into might be the cause.
Let’s look at 10 things you can do to get a better night sleep starting
Get into a regular sleep schedule. Train your body to fall asleep and wake up
around the same time every day – without an alarm clock! You just need to
practice going to bed and waking up at the same time every day. Yes. Even on
weekends. Oversleeping can really mess with your internal clock.
Exercise at least 20 minutes a day. And that doesn’t count walking to the store
(unless it’s a power walk). You need to elevate your heart rate! Just be sure
you stop exercising at least two-hours before bed.
Remove electronic distractions. Make the bed a laptop and smart phone-free
zone. Move alarm clocks away from the bed, and get that TV out of your bedroom!
Avoid caffeine. That means no soda, ice tea, caffeinated teas, and coffee.
Always check the ingredients for hidden sources of caffeine.
Go for a soak. Have a hot bath to relax and slow your mind.
Give Fido his marching orders. Pets in the bed can seriously disrupt sleep.
Do something boring. Read a book. Do a crossword.
Find your happy place. I know it sounds silly, but for me, it’s laying on a
beach in the hot sun with my eyes closed.
Write it down. If you find yourself laying awake thinking of all the things you
need to do the next day, have a pen and paper handy beside your bed. Write down
all your to-dos and address them the next morning when you’re well rested and
ready to take on the day.
Cut out the nightcap. Avoid alcohol at least two hours before bedtime. Although
some people might think alcohol will help them sleep better, it actually
disrupts the sleep later in the night.
Hopefully these tips will help send you off into dreamland!
Robert Jackson is a freelance journalist who writes about sleeping disorders
and how to choose an .For help on how to find the best