Make new habits for sleeping rather than simply breaking old ones. You may want to start by keeping a sleep diary to help you understand your sleep patterns and habits.
Follow these simple sleep guidelines to help you sleep better.
- Unplug – The light emitted from computer and TV screens disrupts your circadian rhythm and keeps you awake. Disruptions to your circadian rhythm are linked to vision problems, cancer and depression.
- Don’t Eat or Drink at Night – Caffeine, alcohol, and nicotine can also cause sleep disruptions.
- Never Do Any Work in Bed – If you associate your bed with reading emails and dwelling on work-related issues., it will be harder to relax there.
- Meditate – Just five minutes of breathing meditation will lower stress, relax your body, and quite your mind.
- Read a Real Book for Enjoyment – Make sure it’s not work-related. This should relax you and spur your creativity and passion.
- Create a Hygiene Ritual – Repetition will send a psychological signal that you are getting ready for bed. Brush your teeth, wash your face, floss.
- Make A To-Do List – Writing down tomorrow’s priorities will clear your mind for the night.
- Pick a Bedtime – Decide when you have to wake up, and go to bed eight hours before then. Consider setting nightly alarm to remind yourself when to get ready for bed.
- Keep a Journal – Spending just a few minutes to reflect on the positive highlights of your day can transform your attitude and keep you motivated.
The way you feel during your waking hours depends on how well you sleep at night. If you experience occasional or chronic sleep problems, it is important to learn ways to avoid the common enemies of good sleep. You can experiment with these sleep-promoting techniques and find the combination that works best for you. Having 7-8 hours of sound sleep may not be possible every night, but it is attainable most of the time. Sleeping healthily will mean that you will be mentally sharper and more productive, feel emotionally balanced, and have more energy each day.