1. Power DownThe gentle blue glow from your cell phone tablet, computer, or a digital clock at your bedside table could cause sleep disturbances. Switch off your TV, computer as well as other sources of blue light at least an hour prior to going to sleep. Make sure you cover any screens you can’t switch off.
2. Nix Naps
You’ll sleep better at night. However, if you need to nap while the sun is up limit the duration for 20 to 30 minutes, or even less. You can take a nap during the first part in the morning. Relieve an afternoon slump of energy with a quick walk or glass of ice water or a chat with a loved one.
3. Block Your Clock
Do you look at it frequently throughout the evening? This can cause your brain to be a blur of thoughts about the day ahead and cause you to be awake. Set an alarm in the drawer in your bed, or move away from the view.
4. Consider a leg cushion to help back Pain
Your lower back might not be so painful that it wakes you up, however slight discomfort can disrupt the deep peaceful sleep stages. Use a cushion between your legs to help align your hips more effectively and strain on your spine less. Do you rest in a reclined position? Put a pillow in between your knees to relieve discomfort.
5. Seal Your Mattress
Sneezes, sniffles and itching from allergies can result in a poor night’s sleep. Your mattress could hold the culprit. In time, it will be filled with dust mite feces, and many other triggers for allergies. Secure boxes springs, mattresses and pillows to prevent them from becoming contaminated.
6. Create Your Body Clock
You should go to bed and rise at around the same time each day including on weekend days. This will help allow your body and mind to get familiar with an appropriate snooze-wake cycle. With time you’ll be able fall asleep quickly and sleep well throughout the night.
7. Look for Hidden Caffeine
The morning coffee drink is great for the majority of people. However, as soon as the clock hits noon, you should avoid the caffeine content of drinks and foods. Even tiny amounts of caffeine found in chocolate could influence your ZZZs the next day.
8. Be a smart worker
Regular exercise can help you sleep better provided you don’t do it the night before bedtime. An energy surge after exercise could make you feel awake. Try to complete any strenuous workout 3 to 4 hours prior to going to sleep.