In the half hour before bed, avoid things like texting your friends, going online, playing games, or watching movies or TV especially things that are exciting or scary. Find other ways to wind down. If you typically lie in bed texting your friends in the evening, or watching something on your tablet, you're likely interfering with your own sleep cycle.
It can be difficult to resist the temptation, especially after a long day. Try asking your parents to take your electronics before bed. This can help you prioritize sleep. Find a bedtime ritual.
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A relaxing ritual will help you turn your mind off at the end of the day. It can also signal to your body it's time to rest.
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If you do the same thing one to two hours before bed each night, your body will recognize that it's time to sleep. If you go for a walk at night, that may wake your body up. Instead, do something relaxing.
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Listen to a calming playlist. Read a book but avoid intense reading, like page-turning mysteries or suspense novels. Take a warm bath. Do a crossword puzzle. Make sure you get all studying done well before bed whenever possible. This can make you stressed and feel more awake. Write in your diary before bed. Sometimes, it can be hard to get to sleep if your thoughts are spiraling from a long day. Before bed, try writing in your diary or journal. This will help clear your mind before falling asleep.
When night comes, jot down all your thoughts to get them out of your system before going to sleep. This can be especially helpful if you had a long or stressful day. You don't want to go to sleep with stress over a fight with a friend or a coming exam interfering with your thoughts. If you are thinking about everything you will need to accomplish the next day, try writing it down or making a to-do list in your journal.
Get comfortable in your bed. Once you feel like you've wound down, get comfortable. You want to make sure you're lying in a comfortable position, as this will help you drift off to sleep. Turn off the lights and pull down the curtains or shades. Make sure you choose the position for your mattress, pillow, and blankets that are most comfortable for you. Don't use your bed for anything other than sleeping. Don't study in bed. This way, your body will know that as soon as you hit the mattress, it's time for sleep.
Avoid drinking caffeine close to bedtime. Stay away from things like energy drinks, sodas, tea, or coffee beverages in the hours leading up to sleep. Too much caffeine can interfere with your sleep cycle, even if you drank it a few hours before bed. It takes six hours for about half the amount of caffeine consumed to work its way through your system.
This means that if you have a soda after dinner, you may still be feeling jittery at night. When you do drink caffeine, make sure you do so in the morning or the early afternoon.
Make sure your bedroom is sleep-friendly. If you consistently struggle to get ready for bed, the problem may be your bedroom. Make sure your bedroom allows you to fall asleep at night. Even at night, lights from street lamps can interfere with sleep. You can also try a sleep mask. If there are unwanted noises in your room, consider earplugs, ambient music, or a white noise machine. Consider a small fan or a portable air conditioner. Adjust the room temperature to whatever works for you. Aim to stick to a sleep schedule. If you get up and go to bed at the same time each day, this will help improve your sleep.
If you fall asleep at, say, 10 each night, and get up at 6, your body will adapt. You will begin feeling sleepy around 10, and wake up feeling alert. Sleeping in on a Sunday can throw off your sleep Monday night. Do I need to brush my teeth or change into pajamas? It didn't mention anything about that. Yes, you should brush your teeth before bed and change into whatever you sleep in.
Maybe the authors thought these things were too obvious to need to include in the article. Not Helpful 0 Helpful Talk to a dermatologist. Acne scars can be difficult to remove, and the wrong face wash could make scars worse. Not Helpful 3 Helpful Stretch for five minutes before going to bed. This will help relax your muscles and it will be easier to find a comfortable position to sleep in. Drink a glass of water. Wash your face with soap and warm water. Turn off all your electronics, especially if they are in your bedroom with you.
Don't eat for at least a half-hour or more before going to bed. Digestion often keeps you awake.
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Of course, there's no substitute for adequate sleep time , but healthy, successful people know that a few simple actions can ensure they wake up rested and ready to go. That's why they always do these things before they turn in for the night. The first and best step you can take to start getting better sleep is to set a fixed sleep schedule and to stick to -- even on weekends and holidays.
For the best results, don't try to fight your personal rhythm. Some folks are programmed to stay awake later , others to wake bright and early. Respect your body's preferences if at all possible. Struggling to keep to your plan?
2. Check your pre-bed diet
If "staying on track with a calming bedtime routine is virtually impossible for you, consider setting yourself an alarm -- to go to bed," suggests HuffPo. You're not designed to digest and sleep at the same time, so do your best to make sure you either indulge in that heavy dinner early in the night or stick to lighter foods if you'll be eating later.
Feeling peckish around bedtime? Turkey and warm milk contain tryptophan the precursor to melatonin , while honey contains orexin, which reduces alertness.
- Understand your body's natural sleep-wake cycle..
- Be mindful of your light exposure..
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- 1. Set a schedule;
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Marmite, almonds, chamomile and oatcakes are also good, and bananas have high levels of serotonin and magnesium," The Good Sleep Guide author Sammy Margo tells the UK Telegraph. You're no doubt aware you need to be careful about not consuming caffeine later in the day if you want to get a good night's sleep, but did you know alcohol can also disturb your sleep? That nightcap might make you feel drowsy at bedtime, but it'll make the second half of your night more disturbed and less restful. So have that glass of wine early enough that it's out of your system by the time you turn out the light.
The blue light emitted by your computer and other gadgets can keep you up , so switch them off a good hour or two before bed this will also help you clear your head of the day's concerns before you hit the hay. It's a free app that "makes the color of your computer screen resemble the current time of day, helping your body recognize that bedtime is drawing near," explains Dr.
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Your body's ideal sleeping environment is cool, dark, and quiet, so do your best to eliminate noise and light from your room and hey, you can save some money turning down the thermostat too. If your home is loud at night, "use a fan, an air-conditioner, or a white noise app or machine. You can also try ear plugs," suggests Web MD. A comfy bed is also obviously essential. That might mean splurging on a better mattress or pillows science says that your pillows probably need replacing every 18 months thanks to an accumulation of dust mites.