10 Tips and Tricks For A Better Sleep

Make it to a point that you have the same sleeping and waking time everyday. This will set your internal body clock. Meaning, your body will automatically adjust with time, when it is already time to sleep and when it is time for you to wake up. Consistency is the key for this.

    2.   Create your pre-sleeping routine.

It is important that you set activities that will make it easy for your body to adjust with the transition from being awake to going to sleep. Keep in mind to AVOID strenuous activities hours before sleeping. You can try relaxing bedtime rituals like reading a book, listening to music, or take a warm bath. Don't worry about the belief that taking a bath at night will cause low blood. well, studies proved that is not true.

    3.  Take less nap, or if possible don't nap at all.

Many people take power naps as part of their day. Actually there's nothing wrong with this. but if you are really finding it hard to sleep at night, it is recommended to lessen your nap time, or if you can, omit it from your daily routine.

    4.  Don't take heavy meals at night.

If you used to eat pizza or a giant burger during late nights, then this is a perfect recipe for a not-so-good-night-sleep. If you can't avoid eating heavy at night, just make sure to eat hours before your sleeping time.

    5.  Avoid caffeine, nicotine, alcohol, or chemical-based drinks that are sleep-interfering.

If you are a coffee lover (just like me.), then you should know that coffee is a stimulant that when consumed, it keeps you awake. To avoid sleeping disturbance, consume coffee at least six to seven hours before bedtime. Now if you are a smoker, same thing applies in consuming cigarettes or tobacco.

   6.   Make your bedroom a conducive place for sleeping.

Keep your room cool, dark, and quiet. Keep your room cold and well-ventilated. Use heavy curtains to block sunlight that can interfere your sleep. To keep you from waking up because of noise, you might consider using earplugs, as well.

Also, make sure to use quality mattress, pillows and blanket. If possible, avoid putting televisions, computers, or any noise and light generating gadgets in your bedroom to establish a sleep-inducing environment.

  7.   When tired, SLEEP.

Getting stressed will give your body the feeling of being worn out. Go to sleep if you are feeling that you should be.

  8.   Exercise regularly.

Exercise can help you sleep sound, if done the right way. To achieve good sleeping results, do your exercise at least three hours before bedtime, or you can start exercising ahead of time.

  9.   Use natural light as your alarm clock.

There's nothing more precious than waking up with the sunlight beams passing through your window. Natural light can stimulate a healthy sleep-wake routine.

 10.  OBSERVE.

The mentioned tips are just for guidance. They do not guarantee if they will work for you or not. You should also observe your sleeping patterns. If you think that no progress are seen despite doing the given tips, this might mean the probability of you having a sleep problem or disorder. You should also think that if this is way too much, seeking a sleep doctor is an option, too.

Sleeping is a vital part of our lives, because it helps our body rejuvenate and gain the loss energy from doing our daily activities. Having a good night sleep is one way of improving one's lifestyle and health.

"Sleep Hygiene has nothing to do with your cleanliness. It is simply about having good sleep habits."