When it comes to sleep, it is not just the quantity, but the quality of sleep that matters. How you feel when you are awake is greatly affected by how well you sleep. Your bedtime habits, sleep schedule and life style choices can make a tremendous difference in the quality of sleep. The following tips will help improve your sleep so you can be emotionally balanced, mentally sharp and full of energy.
- Unplug from all electronics about an hour before bed. Make sure to switch your phone to silent so you do not wake up from late night calls or text messages.
- Stick to a regular sleep-wake schedule even during the weekends. This will set your body’s internal clock and improve the quality of your sleep. Start by setting a realistic bedtime that will work with your lifestyle.
- Take a warm bath before going to sleep. I found that this helps relax my muscles and rewind after a long day of school.
- Use a sleep mask to eliminate any lights. If you are easily awakened from light then this is the best solution to getting a good night’s sleep. I personally cannot go to sleep without a sleep mask.
- Wear very comfortable pajamas to bed. Avoid wearing jeans or anything that is too tight.
- Read a chapter or two from a book. I am currently reading Who Will Cry When You Die. It is the best book that I have read thus far! I will be honest though, I don’t read every night because on certain day, I would be extremely tired and fall asleep right away.
- Keep your room cool. The temperature of your bedroom also affects sleep, the majority of people sleep best in a slightly cool room which is around 65 Fahrenheit.
- Cut down on caffeine about 4 hours before going to sleep.
- Create a calm atmosphere with dim light and no noise. This will help encourage sleep.
- Do some light stretches before going to bed.
- Have a warm cut of chamomile tea before going to bed. Chamomile tea contains no caffeine so it will not interfere with your sleep cycle. According to researchers, drinking it is associated with an increase of glycine, a chemical that relaxes nerves and muscles and acts like a mild sedative.
Do you have any other tips? xoxo