Tips That Will Assist in Improving Your Sleep Pattern
Falling asleep sounds more of a far-fetched dream if you are still awake 3 a.m. in the morning. Despite all this, it is vital to note that you have power over your sleep pattern more than you could imagine. If you stick to healthy sleep habit plan, you will notice the difference between a peaceful sleep and a restless slumber.Following these tips will aid you in having a peaceful slumber.
Avoid Alcohol, Caffeine and any other Chemicals that will interfere with your sleep
Coffee lovers are aware that coffee stimulates your senses and keeps you awake for a long time.Thus caffeinated products will decrease the quality of your sleep. Thus avoid using at all cost caffeine products such as tea, cola, and coffee six hours before sleep time. In the same way, if you are a smoker do not smoke too close to your sleep time.
Regardless of the fact that you will fall asleep quite quickly when you are drunk, you will end up waking up through the whole night since in just a matter of few hours the alcohol becomes a stimulant making you wake-up all through the night. This affects your sleep.In light of this, it is best if you limit your alcohol intake to two or one drink each day and avoid drinking three hours before bedtime.
Change your bedroom to have a conducive environment for sleeping
You are rest assured of having a sound slumber if your bedroom has a calm, relaxed and dark atmosphere. Using earplugs or white noise appliances to contain the amount of outside noise is one sure way of building such environment.You should also use blackout shades, heavy curtains or even an eye mask to shield of light that tells your brain that it is wake up time. Further to this, ensure your bedroom is well ventilated and maintain a temperature range of 60 to 75?F.Next is to make sure that your bed has a comfortable mattress and pillows.
If you have a pet that loves to disturb you as you sleep, then you need to ensure that it stays out of your bedroom as you sleep.Keeping your TV, computer and any work-related material out of your bedroom helps in ensuring that there is a secure mental connection between sleep and your bedroom.
Last but not least, you ought to create a timetable for your pre-sleeping activities. For instance, some people love reading before they go to sleep. Also, make sure you set aside one hour or two that you can use to do relaxing activities. You can start by taking a warm bath, reading a book, or even practicing relaxation exercises.