1. Put Your Devices Away
Having your phone or tablet around you will not encourage you to go to sleep when you should because you will be tempted to browse endlessly. Additionally, you will have to deal with all the notifications that you’ll be receiving and feel the need to check. These devices emit blue light from their screens, which makes it difficult for the body to produce melatonin. Once the body cannot produce enough of the hormone, you start having problems falling asleep. When it is time for bed, it is advisable to put the devices in a separate room. Do this at least two hours before bed.
2. Make Your Bedroom Comfortable
Your body will have problems falling asleep if you are not comfortable. If there is too much noise, get some earplugs to block it out. Dark curtains help if you are in a very bright room. You should also make sure the temperature in the room is right, that is not too hot or too cold. If the room is cold, put on some warm clothes and a pair of socks. The recommended temperature for the body to feel comfortable enough to sleep is 15 degrees Celsius to 24 degrees Celcius. You should also consider getting a good mattress if you feel the one you have is uncomfortable. Take a look at Purple mattresses.
3. Have A Regular Sleep Schedule
As tired as you may feel during the weekend, it is often a bad idea to sleep more hours than you are used to during the workweek. It damages your internal sleep clock and may have you staying up later than you wish. Sticking to a regular sleep schedule every day of the week is advisable.
Food and drinks also affect how the body falls asleep. Here are the dos and don’t for food and drink before bed.
4. Don’t Drink Alcohol Before Bed
Most people drink to fall asleep without any idea that it causes irregular sleep. Alcohol disrupts the body and could cause you to snore too. It is advisable to avoid drinking at least two hours before bed. You should also avoid tea and coffee or any caffeinated drinks as the caffeine causes disruptive sleep. Avoid nicotine too.
5. Avoid Eating Meals Before Bed
If you eat just before bed, you will not give your body enough time to digest it while you are awake. You will most likely be uncomfortable while asleep if you eat just before bed as the body will be digesting the food. A two to three-hour window between your last meal and bedtime is best.
6. Relax Your Body
You can try to relax by taking a glass of warm milk or a cup of green tea. Milk and other dairy products contain the amino acid tryptophan, which is good for the production of melatonin. You can also try eating a light snack if you feel hungry before bed. The best recommendations are bananas, yogurt, peanuts, eggs, almonds, and tuna. Eat as light portions as possible.