Are you having trouble sleeping? Beat insomnia and sleep problems with these easy steps to enjoy a peaceful night.
There are many things you can do at different times of the day to increase the chances of sleeping deeper and longer at night, and we have put together this easy daily schedule for you based on the tips of sleep experts on the best steps to help you enjoy a restful sleep, which will help you Tracking it down on getting a better night’s sleep, according to a report in the Readers Digest readers digest. Read also Lack of sleep leads to 5 serious complications, so how do you get enough at night and during naps Including reducing sugar and helping to sleep.. 8 benefits of chamomile herb To prevent obesity, do not eat at night before bed or in front of the TV This is what happens to your brain if you don’t get enough sleep
7 a.m.: Get up and open the curtains
Expose yourself to bright light within 15 minutes of waking up. This stops the production of melanin (a sleep-inducing hormone) and stimulates your body and mind. Outdoor sunlight is best, and if this is not possible, turn on an incandescent lamp.
7:05 am: Make your bed
Make your bed, and if there are clothes on the bedroom floor, clean them. Also, tidy up the table and put all the unwanted things on the table in the drawers, because clutter makes relaxing more difficult. The goal is to keep as few items as possible in the bedroom, says Dr. Joyce and Slippen.
7:10 am: Get some exercise
If you suffer from time pressure, a 5-minute workout may be all you need. And for those who have the time, start your day with 30 minutes of exercise or a walk in your neighborhood. It gives you multiple benefits as you’ve done your “formal” daily workout, boosts mood and productivity, and contributes to tiredness in the evening.
7:45 am: Eat a healthy breakfast
Focus on slow-burning energy foods that are rich in complex carbohydrates and protein such as eggs, oatmeal, whole grains, and peanut butter with wheat or banana bread.
Studies show that starting the day with a healthy breakfast enhances the chances of eating healthy meals and maintaining a good level of energy throughout the day, as well as reducing dependence on coffee.
12:30 p.m.: Take a walk after lunch
Exercising can help keep your circadian clock balanced throughout the day.
1:00 pm: Have your last cup of coffee
Avoid caffeinated soft drinks, as it stays in many people’s bodies longer than they realize, and even small amounts can keep you up late.
2 PM: Think about taking a nap
This is the perfect time to nap for a number of reasons. Our bodies are programmed into a “biphasic sleep pattern” which means we feel sleepy at least twice a day, according to sleep specialist Dr. James Mass.
This vital rhythm is the reason you feel so tired in the afternoon, not from a heavy lunch. If your time is flexible enough to allow you to take a nap, keep your nap time no longer than 20 minutes. This ensures that you indulge in the lightest of two phases of sleep, enough to refresh you for the rest of the day but not enough to disrupt a night’s sleep.
5 pm: Last time to exercise
If you haven’t exercised during the day, walk after or before dinner or do light exercise, and finish it before 7 pm, because exercising 3 hours before bedtime can affect the sleep cycle for some people.
5:30 PM: Take 15 minutes to relax
Stress negatively affects our ability to sleep, so we all need time to decompress after a stressful day at work, so it is important that you devote 15 minutes of relaxation during which you listen to calm and pleasant music, breathe deeply, try progressive muscle relaxation, or whatever it takes It’s up to putting today’s stresses and frustrations behind you.
6 p.m.: Have a light dinner
Eat a dinner that contains lots of vegetables. Heavy meals can mess with your body’s cycle by drawing blood away into your digestive system, making you sleepy early in the evening rather than being alert and active.
Also, be sure to avoid any food that causes you indigestion. Research has shown that people with chronic heartburn are more likely to develop insomnia and other sleep disturbances.
8 p.m.: Dim the lights
Turn off strobe lights around the house, and turn on lighter bulbs in the range of 45 to 60 watts to boost sleep-inducing melatonin production.
9 p.m.: Turn the volume down
Any noise above 60 decibels (the equivalent of a normal conversation) can keep you awake. If you can’t isolate the sounds of traffic or reduce the sounds of your neighbors that reach you, mask the continuous low hums from an air conditioner or fan, you can also download white noise apps.
White noise means sounds that mask other sounds that might occur naturally in the environment. If you live in a city, for example, white noise can help block out traffic-related noise.
Or play some light classical music. One study showed that it can increase the length and depth of sleep by up to 35 percent, according to Dr. Maas.
9:15 pm: Take a warm bath
Several studies show that taking a shower at night can help you sleep better.
9:30 PM: Set the thermostat
Experts say 18 degrees is the ideal temperature for better sleep. A temperature higher than that can trigger nervous activity, causing nightmares, while temperatures below 18 degrees prevent your body from relaxing and falling asleep while trying to keep your temperature from dropping.
10 p.m.: Stop using your computer
Make sure any device that has a screen is turned off, and start preparing your body to go from wakefulness to sleep by putting on pajamas, and preparing your mind and body for sleep.
From 10 to 10:30 p.m., relax, read, listen to music, write in your journal, do yoga, or have a pleasant conversation with a loved one.
10:15 pm: Have a cup of chamomile
This tea is known to aid sleep. It is best to finish eating your daily food 3 hours before bed. Consider eating a last meal such as a few walnuts, a glass of skim milk, or a banana. Each of these foods is a natural source of tryptophan, an amino acid that promotes sleep.
10:30 PM: Start your last bathroom routine
Clean your teeth, take care of your skin, nails and hair, and take good care of yourself. Take plenty of time to meet your personal needs. This helps with relaxation and self-affirmation, which is perfectly healthy. These daily habits help stimulate your brain to get ready for sleep, and studies show that a consistent nighttime routine improves sleep.
11 pm: Turn off all the lights
This means turning your digital alarm against the wall and turning off your cell phone, because the light from those devices can keep your mind awake. Go to sleep and go to dreamland.