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Sleep Tips: How to create a better sleep pattern

Happier Way Original –

A guide for better and healthier sleep

You have probably sensed how your sleep can affect your physical and mental health. Some days you feel rested, and other days – the quest to find a good sleeping pose on every possible side of your bed seems endless, making you feel agitated to be wide awake at 3 am. Waking up tired, under the weather, and exhausted; are just some of the consequences. Usually, the causes for this are the choices you make throughout your day and your general lifestyle. Because this can have an even greater effect on your well-being, in this article I will be listing several proven sleep tips to help you regain control over and improve your health.

1. Establish a sleeping pattern

This is one of the best ways to train your body to a schedule. When it comes to snoozing hours, the best recommended time is 7 to 8h, but no more. Even when it is the weekend, avoid staying in bed for more hours than needed. Furthermore, it is not just the number of hours, it is important to go to sleep at the same time every day. In that manner, you will be creating a pattern to which your body will get used. If you feel like napping during the day, then keep it short from 15 to 20 minutes to boost your energy.

2. Food and drink daytime awareness

The next of the sleep tips is to pay attention to what you consume throughout the day, especially for dinner. Going to bed with an empty or overly filled stomach is not beneficial because there will be a certain discomfort that might keep you up. If you want to improve sleeping, then you should also avoid caffeine, nicotine, and alcohol.

3. Exercising during the day for sleeping better at night

There are many proven benefits of exercising and among them is that it can improve sleeping patterns. However, even though it is amazing for your body, it is important to get the timing right. Try to include your routine during the day, and if you do it later – there must be a 3 hour period before you get to bed. In case you don’t have time for exercising during these periods, doing yoga is recommended at night. Yoga can even promote sleep, so you can decide what suits you best.

4. Soothing and calming environment

Your environment plays a major role in sleeping better, therefore, make sure the place is quiet, dark, and cool. If the temperature is too hot or cool, that can lead to disturbance, so one of the best sleep tips is to keep it around 65 F or 18 C. Additionally, make sure you have a good mattress and the bed is comfy. And finally, don’t use it for other activities like watching TV, browsing on the phone, etc. In that way, when you go to bed, it will automatically tell your mind it is a safe environment to doze off.

I hope that in light of these sleep tips, you will manage to put your sleeping in order. Not only will a good rest benefit your body and energy levels, but will positively act on your mental health!

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