If you are having a difficulty getting to sleep and constantly waking tired and fatigued from yesterday’s strain, it is time to improve your sleep habits. Following a strict bedtime schedule can allow you to improve the body’s sleep cycles.
Not too many people commit to strict bedtime routines. For most people, this isn’t a problem so long as they are getting sufficient sleep each night. For insomniacs, irregular sleep patterns can be very straining. The routine will be whatever works best for your situation, the important thing is to define the times and activities that will optimize you sleep.
Get to Bed at a Regular Time
The first thing to do will be to observe a stricter schedule. This will set your body’s natural cycles to a set schedule for rising and sleeping. The average adult needs between 6 and 8 hours of quality sleep each night (so sleeping from 12:00 – 6:00 am won’t cut it). You will need to work out how long you will need for your full needs to be met.
Take the Time to Unwind
Winding down is the most important part of the cycle and prepares the body and mind for rest. Here are some tips to help you out:
–Take a warm bath which warms the body and prepares it for rest.
–Make a “To Do” list for the next day. By taking the time to make some notes on paper, you can release the strain on the mind and get better rest.
–Relax the body. Take some time to focus on your body and muscular system. There are relaxations exercises that can help to engage the muscles and ensure that each is in its relaxed positions. This will allow you to awake with better energy and strength. (Vigorous exercise will have the opposite effect)
–Audio relaxation can take your mind of yourself and the day by training on the mind on lulling narratives from a choice audiobook, soothing sound of the ocean or nature and perhaps even a cup of tea.
Make your bedroom sleep-friendly
Your bedroom must be conducive for good sleep. It is an accepted fact that the conditions of a person’s bedroom can greatly affect their quality of sleep. A blaring TV, interruptive electronics and even bad lighting can make sleep uncomfortable and poor quality.
The only activities that should be performed in your bedroom are sleep and sex. These two physical activities improve the sleep cycles and make your bedroom a haven of rest.
A new bed or even more specifically a new mattress can really help sleep. There are many new style mattresses out there nowadays that don’t cost a bomb either – check out this review of this Tulo bed to see what we’re on about.
Keep a sleep diary
A great many physical activities from eating to exercising can be improved with observation and careful records. Making a sleep diary can keep you attuned to what is happening in your mind and body during these important hours. You can then take your sleep diary to your GP who can afford you more advice on how to improve your sleeping habits.