Tips That Will Assist in Improving Your Sleep Pattern
You will often think that it is hard for you to sleep more so if you are still awake by 3 a.m.However, it is good for you to know that sound sleep is more under your control than you may ever think.If you follow healthy sleep habits, you will be able to tell the difference between a restful slumber and restlessness.Following these tips will aid you in having a peaceful slumber.
Stay away from Alcohol Caffeine and Chemicals that can disturb your sleep pattern.
Coffee lovers are aware that coffee stimulates your senses and keeps you awake for a long time.Thus caffeinated products will decrease the quality of your sleep. Consequently avoid using caffeine products such as cola, coffee and tea six hours before you retire to bed. Also, refrain from using tobacco when you are about to sleep.
As much as alcohol will assist you in getting some sleep, in just a few hours, it becomes a stimulant and increases the number of times that you will be awake therefore decreasing the quality of your sleep that night.In light of this, it is best if you limit your alcohol intake to two or one drink each day and avoid drinking three hours before bedtime.
You need to turn your bedroom to be a sleep-inducing atmosphere
You are rest assured of having a sound slumber if your bedroom has a calm, relaxed and dark atmosphere.For you to be able to create such an environment you will need to reduce the volume of outside noise using either earplugs or white noise appliances. Consider using heavy curtains, an eye mask, and blackout shades to block sunlight that will trigger your mind to waking up.Apart from this, you need to make sure that the house temperature is between 60 and 75?F and that the room is also well ventilated. Ensure that the bed in your bedroom has pillows and a mattress that are very comfortable to sleep on.
You ought to consider keeping your pet out of your bedroom if it does disturb while you sleep.Keeping your TV, computer and any work-related material out of your bedroom helps in ensuring that there is a secure mental connection between sleep and your bedroom.
Last but not least, you ought to create a timetable for your pre-sleeping activities. For example, you can decide to be reading a book every night before going to sleep. Similarly, you change the activities that you do from the time you wake up to the time you go to bed by having at least one or two hours set aside for doing relaxing activities. For starters, you can take a warm bath, read a novel, or practice relaxation exercises.