How to sleep better tip 3: Create a relaxing bedtime routine
If you make a consistent
effort to relax and unwind before bed, you will sleep easier and more deeply. A
peaceful bedtime routine sends a powerful signal to your brain that it’s time
to wind down and let go of the day’s stresses.
Make
your bedroom more sleep friendly
§ Keep
noise down. If you can’t avoid or eliminate noise from barking dogs, loud
neighbors, city traffic, or other people in your household, try masking it with
a fan, recordings of soothing sounds, or white noise. You can buy a special
sound machine or generate your own white noise by setting your radio between
stations. Earplugs may also help.
§ Keep your
room cool. The temperature of your bedroom also affects sleep. Most people
sleep best in a slightly cool room (around 65° F or 18° C) with adequate
ventilation. A bedroom that is too hot or too cold can interfere with quality
sleep.
§ Make sure
your bed is comfortable. You should have enough room to stretch and
turn comfortably. If you often wake up with a sore back or an aching neck, you
may need to invest in a new mattress or a try a different pillow. Experiment
with different levels of mattress firmness, foam or egg crate toppers, and
pillows that provide more support.
Reserve
your bed for sleeping and sex
If you associate your bed
with events like work or errands, it will be harder to wind down at night. Use
your bed only for sleep and sex. That way, when you go to bed, your body gets a
powerful cue: it’s time to nod off.
Relaxing bedtime rituals to try
§ Read a
book or magazine by a soft light
§ Take a
warm bath
§ Listen
to soft music
§ Do some
easy stretches
§ Wind
down with a favorite hobby
§ Listen
to books on tape
§ Make
simple preparations for the next day
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