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Go to bed and wake up at the same time every day, even after a bad night’s sleep or on the weekend.
Keep your bedroom temperature cool; about 65 degrees Fahrenheit is perfect for cooling your body towards sleep. Wear socks if your feet are cold.
An hour before bedtime, dim the lights and turn off all screens. Blackout curtains are helpful.
If you can’t sleep at all, get out of bed, and do something quiet and relaxing until the urge to sleep returns to you. Then go back to bed.
Avoid caffeine after 1 p.m. and never go to bed tipsy. Alcohol is a sedative and sedation is not sleep. It also blocks your REM dream sleep, a crucial part of the sleep cycle.

Sleeping properly directly affects your mental and physical health. Fall short and it can take a significant toll on your daytime energy, productivity, emotional balance, and even your weight. Yet several of us regularly toss and turn at night, trying to get the sleep we need. Getting an honest night’s sleep could seem like an impossible goal when you’re awake at 3 a.m., but you’ve got far more control over the standard of your sleep than you probably realize. Just as the way you are feeling during your waking hours often hinges on how well you sleep in the dark, therefore the cure for sleep difficulties can often be found in your daily routine.

Harmful daytime habits also lifestyle choices can leave you tossing and turning at night and negatively affect your brain and heart strength, immune system, creativity, intensity, and weight. But by experimenting with the subsequent tips, you’ll enjoy better sleep in the dark , boost your health, and improve how you think that and feel during the day.

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