Hi,
Have you been able to incorporate last week's tips for helping you fall asleep into your life? We would be grateful if you would share your opinions and experiences with us.
If you have already managed to incorporate the first 5 steps, then it will be no problem to expand them with the following:
- Create the right sleep environment.
A cool, dark, and quiet room can help you fall asleep and get a long rest. I know it's hard to believe, especially in this harsh and cold weather, but it's best to go to sleep in a room that's 16-19 degrees. The comfort In this case, it is also very important to choose the right pillow and mattress for your body type. The more comfortable the environment, the sweeter your sleep.
If your neighbors are too loud or you don't sleep very well, then a pair of earplugs also a great idea.
Is there too much light in your bedroom? It's worth darkening it with blinds or blackout curtains, of course, if neither is at hand, an eye mask is a perfect choice.
- Do you still remember what the function of your bed is?
If you have a really comfortable bed, it's easy to get too comfortable in it and end up reading, watching TV, talking on the phone, or doing something you shouldn't be doing in bed. However, it's important to only use your bed for sleeping and other bedroom "mischief." So, with a bit of an exaggeration, if you see a bed, it equals sleep, so don't just go to IKEA and sink into a comfortable bed for a quick nap.
I have often fallen asleep while reading a physics or chemistry book L. I could advise you to do the same and you will surely fall asleep at the introduction :D, but I won't. If you pick up a much more exciting book than a physics/chemistry book, it will keep your brain awake.
- Only go to sleep when you are tired.
If you are not tired, avoid bed and do some relaxing activities instead, see the PREVIOUS article. When you feel tired, get into your pajamas and head to bed. If you don't fall asleep within 20 minutes, don't torture yourself, because that will only make it worse, it's simply not time for sleep yet and you can still do some reading, deep abdominal breathing or anything that relaxes you before falling asleep.
- Limit or, if possible, avoid daytime napping.
Daytime naps can make it difficult to fall asleep at night or even affect nighttime awakenings.
If you decide to take a nap during the day, it should not last longer than 30 minutes and should preferably take place in the early afternoon.
Now you have 9 frenetic tips for creating perfect sleep hygiene. I'm sure you'll find them useful and your days will be much more energetic, and you'll be more productive at school or at work.
