Want a better sleep? Here are few tips to follow
How you feel during your waking hours often hinges on how well you sleep. Similarly, the cure for the daytime fatigue and sleep difficulties can often be found in your daily routine and also in your lifestyle choices. Experiment with the following tips to find the ones that work best to further improve your sleep and leave you feeling productive, mentally sharp, emotionally balanced, and also full of energy all day long.
Keep in sync with your body’s natural sleep-wake cycle
Getting in sync with your body’s natural sleep-wake cycle, or also called the circadian rhythm, is one of the most important strategies in order to have a better sleep. If you keep a regular sleep-wake schedule you will feel much more refreshed and also energized than if you sleep the same number of hours at different times, even if you only alter your sleep schedule by an hour or two.
Try to go to sleep and then get up at the same time every day
This will help set your body’s internal clock and also optimize the quality of your sleep. Choose a bed time when you normally feel tired, so that you do not toss and turn. If you are getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock, you may need an earlier bedtime.
Avoid sleeping in—even on weekends
The more your weekend/weekday sleep schedules differ, the worse you will face jetlag-like symptoms. If you need to further make up for a late night, opt for a daytime nap rather than sleeping in. This allows you to pay off your sleep debt without disturbing your natural sleep-wake rhythm.
Be smart about napping
While napping is a good way in order to make up for lost sleep, if you have trouble falling asleep or also staying asleep at night, napping can make things worse. Limit them to 15 to 20 minutes in the early afternoon.
Fight after-dinner drowsiness
If you get sleepy way before your bedtime get off the couch and do something mildly stimulating, it could be washing the dishes, calling a friend, or getting clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep.