When we talked about habits that rich people stick to, there was a habit to wake up when you feel ready (see the other habits here). But what to do if you can’t fall asleep that easy. You are awake till 1 am and then you wake up tired and angry. Nowadays, it’s essential to have high-quality sleep every day to stay focused and decrease anxiety. So here are a few tips that everyone should try.
#1 Watch your diet.
First of all, make sure you don’t drink any caffeine or alcohol after 4 pm. Your body starts to prepare for sleep during the day, mainly after lunch. So let your natural rhythm rule your day. If you can’t go without coffee then try to drink it 4 hours before your bedtime. Also, avoid fatty and salty food. Actually, your last meal should be at least 3 hours before going to sleep.
#2 Get enough daylight.
Back to natural rhythms, getting enough daylight helps you to have a healthy sleep-wake cycle. This is why it’s so important to reduce blue light (from the device’s screen) and lower the bright lights at home in the evening.
#3 Move your body.
Especially if you are an office worker or you work from home. You need to get rid of the energy your body’s produced. The best way to do it is to go for a long walk in the evening. You can meditate or listen to music… Walking has a relaxing effect. But if you are a runner try to move your running routine to the morning time. You can also just do a short workout during the first half of the day. This also reduces the stress you might have so you’ll be more focused till the evening time and you’ll easily fall asleep.
#4 Sleeping place matters!
It’s better to spend some $ on a high-quality mattress and pillows. It’s a must-have if your want better sleep. Now, if you are a side sleeper you really want a pillow that will support your head and neck. If you are more likely to sleep on your back then try to use a thin pillow to reduce stress on the neck. Anyway, you should search for some additional info about the right sleeping positions and the right pillows to use.
#5 Let some fresh air into your bedroom.
They say your room should be cold and dark so you can easily fall asleep. But hey, not everybody can make the room to be cold in the summertime. But it is important to freshen the air before going to sleep. The quality of your sleep depends on it, so open those windows for an hour and do some night routine.
#6 Develop some evening habits.
Those should help you calm down and relax. You can do some yoga for example. Personally, I like to take a warm shower and then read a book in bed. Some people like to listen to podcasts or music while they trying to fall asleep. They say it helps them to stop their mind from wandering. Sometimes I listen to the rain sound if I feel stressed or just can’t sleep.
#7 Stick to your schedule.
Now, you probably won’t be able to fall asleep that fast at first. That is why you should have a schedule for the day. How much time do you need to get enough sleep? 7-8 hours is an average time for adults. Plan the time you will go to bed and the time you should wake up. For example, if your bedtime is at 11 pm then you should wake somewhere around 6-7 am. And stick to this time for a month to make it to be your habit (find out how to develop a habit here). You’ll train your body to follow this schedule and you won’t face the problem with sleep ever again.