2. Stick to a strict bedtime schedule
The brain loves to follow routines so if you stick to one bedtime every night, your brain will be able to tell when it is time to shut down and take a rest. Consistency keeps your body stay aligned and helps it know the right cycle for day and night.
3. Check your room temperature
Uninterrupted sleep can be caused by your room temperature. You may wake up in the middle of the night because you’re sweating from the heat or shivering from the cold. Find which temperature works best for you. Close the windows and get thicker blankets if you can’t sleep in the cold and have a fan or air conditioner in your room if you constantly wake up from the heat.
4. No big meals before bedtime
Experts say you should eat your dinner 3 hours before your bedtime to ensure that you do not feel too full or bloated to sleep. Having big meals before bedtime will force you to stay up a couple more extra hours because you are still uncomfortable laying down with a full tummy.
5. No exercise before bedtime
Working out is a good thing but if you do it close to your bed time, it can cause you to stay awake. Exercising pumps up your energy and you may be too energized to go to bed. It is best to do your exercises in the morning or before dinner time.
6. No alcohol before bedtime
Sure, having a nightcap can help you relax and sleep easier but studies show that you do not reach the deep sleep phase if you have alcohol in your system. People who have had nightcaps toss and turn more often than usual and usually wakes up earlier than usual, unable to fall back again to sleep.
7. Release stress
Insomnia is often caused by stress and worrying thoughts that keep you up at night. Make sure you make it a routine to do something relaxing just before you go to bed. It can be aromatherapy with lavender oil, vaping on cbdoilforbackpain, meditation, or sipping a warm cup of green tea. A calm mind and body gives you a better chance to have a good night’s sleep.
Remember that sleep is different for every individual. The techniques that will work for some may not work for others. Try to see which approaches work best for you and make a habit of doing it. No matter which tip works for you, it is important to commit to it.