Whether you have a sleeping disorder or just the occasional restless night, proper sleep hygiene can help anyone get a better quality of sleep. Here are some things you can do to improve your nightly sleeping habits.
Keep a consistent routine. Try to go to bed around the same time every night and wake up at the same time, even on your days off. The body thrives from routine behavior, so if you do this long enough, you will find yourself tired around your bedtime and awake when you are supposed to be, even without an alarm. Having the same amount of sleep every day also requires less adjustment for your body.
Put away your phone. Electronics only hinder the ability to sleep as they stimulate your mind. Put your phone away for around thirty minutes before you actually want to go to sleep. Allow for your mind to relax and prepare for sleep. Not only will this help you fall asleep, but it will also encourage a deep sleep stage, where the body does some of its most important recovering and healing.
Stop late-night snacking, especially in large amounts. Eating at all an hour or two before bed is not a good idea. You may feel tired right after you eat, but the sugar will hit and you may find yourself wide awake just an hour after falling asleep. Avoiding caffeine should be done several hours before bed, but food and alcohol only need around an hour.
These are some basic tips. As you incorporate some of the easier ones, you can continue to make improvements. You will find yourself feeling much better rested on a daily basis.
