How to Sleep Better
Good sleep is an essential part of every human’s life. It allows to reenergize the body, normalize the work of all internal body systems and organs, and ensures proper readiness for the next day.
Some pieces of advice and tips on how to sleep well
- Go to bed and wake up every day at the same time. Your sleeping schedule works best when it doesn’t differ from day to day by more than 2 hours. It’s not an easy task, especially during the weekend, but it’s is an important factor to consider.
- Establish a relaxing pre-sleep routine. Take a hot bath, listen to special music, or read a magazine you like before going to bed. Such an activity will remind your body it’s time to prepare to sleep, helping you to relax. Of course, college life leaves not so much time before your head hits the pillow, but it’s still worth the effort.
- Sleep in a cozy atmosphere. Make sure nothing distracts you. Your surroundings have to be comfortable and likable, and the room shouldn’t be stifling.
- Don’t lie down unless you are planning to sleep! In case you cannot fall asleep for 15 minutes or more, you have to get yourself off the bed and do something different, for example, go into another room. Go back to bed only when you feel like sleeping again.
- Your bed is meant only for two things – sleep and sex-related activities. Any activities that can cause anxiety (i.e. doing homework, preparing for an exam, etc.) have to be done away from the bed not to create a permanent stressful association.
- Eat at least 2-3 hours or more before you go to bed. Big meals cause discomfort and put a strain on your organism which is supposed to be getting ready to go to sleep. In turn, this promotes insomnia.
- Do not consume caffeine before going to sleep. This element is a stimulating drug. Unlike depressants, it keeps your organism alerted and has a prolonged effect of 3 to 5 hours. Despite popular disbelief, it still puts pressure on your body, so don’t make it hard for yourself.
- Keep away from alcohol or smoking at nighttime. Alcoholic drinks do not serve as proper depressants. You are almost guaranteed to get less rest if you drink before bedtime. Nicotine, even worse, is a body stimulant, so it has a similar (but even stronger) negative effect on your sleep duration and its quality. Plus, the symptoms of withdrawal are also quite widespread.
- Day sleeping shouldn’t be longer than 1 hour. Yes, sleeping in the afternoon is productive and can help you stay refreshed, but do not make it too long. Limit it to 1 hour and you will be just fine.