Each of us has daily habits that are so ingrained, we hardly notice them. We often fail to realize the impact these habits have on our lives and our health.
Nowhere is this more true than with our sleep habits.
To reduce insomnia, fall asleep faster, and get a better quality sleep, the National Sleep Foundation recommends these tips. You may not need to use all of them. Using one or two that apply to your personal situation can make all the difference:
• Go to bed at the same time and get up at the same time seven days a week. Having a consistent sleep schedule helps to regulate your body’s internal clock.
• Start a relaxing bedtime ritual. A relaxing routine before bedtime helps you transition from activity to rest. Turn off the TV and any other electronic devices at least 30 minutes before bedtime. Instead, try meditation, prayer, or reading an inspirational passage in a dim room with just a reading light. Eliminate all lighting from electronics no matter how dim, even the indicator lights on the cable TV box.
Avoid late afternoon naps. If you find you can’t fall asleep at bedtime, eliminating naps may resolve the problem.
• Get more exercise. If your body isn’t ready for sleep at bedtime, it might be telling you that it hasn’t completed its day’s work. Getting more exercise during the day may help your body become ready for sleep at night.
• Re-think your bedroom. Your bedroom should be designed for sleep. This means little or no light and sound. Blackout curtains, sleep masks, earplugs, white noise machines, humidifiers, fans, and similar devices can all help reduce light and mask disturbing sounds. Any night lights or illuminated clocks should be as dim as possible.
https://www.newsmax.com/health/erikaschwartzmd/insomnia-sleep-exercise-stimulants/2017/11/10/id/825430/
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