Have a Sleep Schedule
Don’t sleep more than eight hours. For an adult who’s healthy, you should sleep a minimum of seven hours. The majority of people don’t need over eight hours to be healthy.
You should have a set time for going to bed as well as getting up. Try limiting any difference in your schedule on the weeknights and the weekends to an hour or less. When you’re consistent, it will reinforce the wake/sleep cycle of your body.
If you’re still awake after 20 minutes, leave the bedroom and then do something that’s relaxing. Listen to music that’s soothing or read something. When you feel tired, return to your bed. Repeat this if needed.
Pay Close Attention to the Things You’re Eating and Drinking
You shouldn’t go to bed when you’re stuffed or hungry. Make sure you’re avoiding large or heavy meals a few hours before you go to bed. You may feel uncomfortable and be unable to sleep.
Alcohol, caffeine, and nicotine should also be used with caution. Caffeine and nicotine’s stimulating effects are going to take hours before they wear off, wreaking havoc on getting quality sleep. Although it can cause you to feel sleepy, alcohol can also disrupt your sleep as the night goes on.
Have an Environment That’s Restful
Have a room that will be good for sleeping. This often means quiet, dark, and cool. When there’s light, it could be harder to fall to sleep. Don’t use screens that emit light very long before you go to bed. Think about using shades that darken light, a white noise machine like a fan, or earplugs that create the best place for you to sleep.
Doing something calming before you go to bed, such as relaxation techniques or taking a hot bath, may also help with promoting some better sleep.
Limit Naps During the Daytime
Lengthy naps during the daytime can make it hard to sleep at night. If you have to nap, it shouldn’t be longer than 30 minutes and don’t nap when it’s later during the day.
If you are working during the night, it’s possible you’ll have to nap later during the day prior to work to help make up the sleep debt.
Do Something Physical Each Day
Regularly doing physical activities can promote better sleep. However, you shouldn’t be active right before you’re heading to bed. Physical activities can also help with spending time outdoors too.
Manage Your Worries
Try resolving any concerns or worries before your bedtime. Write down the things you’re worried about and put it to the side for the next day. Stress management also might help. Begin with basics like setting priorities, delegating tasks, and getting organized. You can also meditate to ease anxiety.
These are six things that you can do to ensure a better night’s sleep and to help you be more productive during the day.