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Keep yourself as stress-free as possible at night.
It is inevitable to have stressful nights from time to time. Doing what you can to make your nights calm, though, will play large dividends towards your sleep quality.
- Worry.
If you can lay down without having to worry about something going on or a task you did not accomplish, then you will fall asleep more quickly and sleep deeper.
- Less stress in your before bedtime activities.
This, ultimately, means spending your night doing less stress-inducing activities. If you have to do work at night, try to make it more mindless. So by the time you are going to bed, it will be easier to shut off your brain.
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Turn your phone on airplane mode or do not disturb.
There might be times in your life when you need to keep your phone ringer on in case of an emergency. When possible, though, you should keep your ringer off or on airplane mode.
- Nighttime buzzing.
The buzz of a text message is so tempting when we are trying...
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Be thoughtful about any food or drinks you have close to bedtime
Many types of sugar before bed have been shown to reduce the quality of your sleep. The same can be said for coffee, alcohol, and food high in fat content.
- Don’t eat high fat or drink alcohol before bed.
Instead of eating/drinking these things, try to plan ...
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Stop using technology at least 20 minutes before bed.
This is one of the most difficult things to do in today’s age. Technology is pervasive and avoiding the conversations that you are having can feel like an unnecessary pain point.
Turning off your messaging f...
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Try and stay consistent.
It is not always possible, but you should do what you can to stay on a consistent sleep schedule.
It will help you fall asleep more quickly and sleep deeper. We can train our bodies to believe that certain times are our bedtime as well as the time we wil...
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Spend time winding down.
Even if it is for just 15 minutes, letting yourself wind down before bed will also pay great dividends. Otherwise, even subconsciously while you sleep, your mind will still be turning.
- Reading, listen to music.
Winding down looks different for everyone, so ...
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Set an alarm so you have enough time in the morning.
A stressful morning is never worth an extra 10 minutes of sleep. No matter how tempting it might be to set your alarm a bit later or hit snooze when you wake up, you are only doing yourself a disservice.
Waking up feeling scrambled is a terrible way to start the day. Plus, it can lead you t...
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Write down five things you are grateful for from previous day
At the end of each day, try saying or writing five things you are grateful for. They could be as large as a job offer, or as small as someone holding the door for you that day. Doing this before bed will remind you to appreciate life more. It will also leave you going to sleep in a better mood, w...
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MORE LIKE THIS
Sleep stability: the key to a good night's sleep
Sleep stability means pinning your bedtime to the same time every night, even on weekends, and waking up at the same time every morning, even on weekends.
It's important to settle into a groove or a cycle that your body understands and responds to. Once you do this, you’ll...
How to fall asleep
To fall asleep, you need adequate time to unwind, even if you feel tired. Most people don't allow themselves enough time to relax before bed.
Lack of sleep makes it worse. When you get less sleep than the recommended 7 to 8 hours a night, you begin to accrue a ...
Preparing For A Good Night: Immediately After Work
- Avoid alcohol. Alcohol may make you drowsy, but the sleep you get won’t be restful. Stop consuming it at least two hours before bed.
Have a healthy dinner.
When you need a snack closer to bedtime, reach for something light and healthy.
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