The average adults need around 7 to 8 hours of sleep a night. Having a regular sleep pattern is best as it will leave you feeling refreshed and energized during the day. Decide on a time to go to bed and wake up and try to stick to this schedule.
Try to go to bed when you feel tired. If you try to go to sleep when you are not tired, then you can end up associating your bed with feelings of frustration. If you cannot get to sleep within 15 minutes, get up and do something else to try and relax. Once you feel tired then you can then go back to bed.
It may seem like a good idea to study in bed. After all, it is comfortable and there is no need to change out of your PJs… However, this can be counterproductive.
If you’re having trouble sleeping, taking naps during the day can make it even harder to fall asleep at night. If you must take a nap, try to limit it to 20 or 30 minutes before 3 pm.
Many of us love a coffee fix in the morning to wake us up and start the day. Try to limit your caffeine intake in the afternoon and evening though. Caffeine is a stimulant found in coffee, tea, soda, and some chocolate. It can stay in your system for 3 to 5 hours and make it difficult to go to sleep.
A study done in 2012 by Orfeu Buxton, an associate professor of biobehavioral health at Penn State, when examining the distinction between different sounds of abrupt threats and gradual non-threats, concluded that non-threatening noises are blocked out by the brain.
Find time to relax and wind down before bed. This will help you de-stress and separate sleep from your daily activities. It could be taking a hot bath, reading a book, or listening to relaxing music for 15 to 30 minutes, anything that helps you wind down.
The blue light emitted from electronic devices, such as phones or laptops, reduces the amount of melatonin your brain secretes. Even if it is bedtime according to your body clock, this makes it more difficult to fall asleep.
Regular exercise is an important part of a healthy lifestyle and promotes better sleep quality. Exercising right before bed can be the cause of disrupted sleep. Try to exercise earlier in the day or finish your workout at least 3 hours before going to sleep.
Environment and ambiance are important factors that can affect your sleep. Set yourself up for success by creating a relaxing, comfortable area to sleep in. Make sure your mattress and sheets are comfortable and the room is calm and relaxing.