It started about three years ago, where I started building a certain routine where I would sleep at 4:30 am, and when I had no errands the following day I would often oversleep. Now, I'm not the best person for these kind of things. However, I'd like to share some tips and tricks I have noticed that work lately for me (If I put my mind to it I mean).
1. Don't have your phone near by. If you use it as an alarm clock, fine. But place it opposite to where you're laying down. When I sleep, I charge my phone on the right side of my bed in return I turn towards the left side my bed so I don't see my phone at all. Sometimes even placing it on a night stand far away from you helps because it teaches you to get up and shut that alarm off :) thus you avoid hitting that snooze button.
2. Don't stare at your phone all night. We live in a technology world, and sometimes we don't seem to get our hands off of our cellphones. There are nights, I tell myself 'okay 5 more minutes .. turns out I have extended that 5 minutes into 4 hours'. Did you know there are studies that show computers and cellphones contribute to decrease sleep, the screen alone makes us avoid feeling sleepy. Yes! That's right. So, stop staring at your phone and follow the rule above.
3. Stating the obvious DON'T drink any caffeinated drinks at least 5 hours before bed. I don't think there's an explanation needed.
4. Laying down half an hour before the time you plan on sleeping. This may be hard for workaholics who believe that extra hour counts, but if you're someone who wants to be on time and get your full 7 hours of sleep then try doing this. Example - You want to go to sleep at 10 pm and you plan on getting up at 5 am, you should be laying down in bed at 9:30 pm. Take note - be cellphone free. Lay down, relax and let your mind be at ease. Eventually before you know it you'll be sleeping. Not to mention you'll definitely feel rejuvenated in the morning!
5. Squeeze time to work out. Given that working out helps in healthy living, it also promotes a better night sleep. You're hitting two birds with one stone!
6. Chamomile Tea. Drinking Chamomile tea an hour before you sleep helps. Chamomile is known for being beneficial in relaxing the brain and apparently helps with nightmares. Not too sure about nightmares, but when I really want to wind down I brew some Chamomile tea an hour before I sleep, and then I brush my teeth later. I find myself less tossing and turning in bed, before you know it I'm catching zZZZ's.
7. Have a warm bath. Before going to sleep, have a warm bath/shower, doing this helps relax the muscles and definitely helps you wind down.
All these tips definitely help in getting a good nights rest enough to make you feel fresh in the morning. Hope some of you find these tips helpful!
1. Don't have your phone near by. If you use it as an alarm clock, fine. But place it opposite to where you're laying down. When I sleep, I charge my phone on the right side of my bed in return I turn towards the left side my bed so I don't see my phone at all. Sometimes even placing it on a night stand far away from you helps because it teaches you to get up and shut that alarm off :) thus you avoid hitting that snooze button.
2. Don't stare at your phone all night. We live in a technology world, and sometimes we don't seem to get our hands off of our cellphones. There are nights, I tell myself 'okay 5 more minutes .. turns out I have extended that 5 minutes into 4 hours'. Did you know there are studies that show computers and cellphones contribute to decrease sleep, the screen alone makes us avoid feeling sleepy. Yes! That's right. So, stop staring at your phone and follow the rule above.
3. Stating the obvious DON'T drink any caffeinated drinks at least 5 hours before bed. I don't think there's an explanation needed.
4. Laying down half an hour before the time you plan on sleeping. This may be hard for workaholics who believe that extra hour counts, but if you're someone who wants to be on time and get your full 7 hours of sleep then try doing this. Example - You want to go to sleep at 10 pm and you plan on getting up at 5 am, you should be laying down in bed at 9:30 pm. Take note - be cellphone free. Lay down, relax and let your mind be at ease. Eventually before you know it you'll be sleeping. Not to mention you'll definitely feel rejuvenated in the morning!
5. Squeeze time to work out. Given that working out helps in healthy living, it also promotes a better night sleep. You're hitting two birds with one stone!
6. Chamomile Tea. Drinking Chamomile tea an hour before you sleep helps. Chamomile is known for being beneficial in relaxing the brain and apparently helps with nightmares. Not too sure about nightmares, but when I really want to wind down I brew some Chamomile tea an hour before I sleep, and then I brush my teeth later. I find myself less tossing and turning in bed, before you know it I'm catching zZZZ's.
7. Have a warm bath. Before going to sleep, have a warm bath/shower, doing this helps relax the muscles and definitely helps you wind down.
All these tips definitely help in getting a good nights rest enough to make you feel fresh in the morning. Hope some of you find these tips helpful!
