How you feel while you are awake can heavily depend on how well you slept the night before. Similarly, your daily routine can also have an impact on the quality of rest you get at night. It is important to experiment with different sleep strategies to see what works best for you.
– Sticking with a sleep schedule, even on weekends, is one of the most important strategies for getting a good night’s rest. Being consistent reinforces you body’s sleep-wake cycle and helps promote better sleep at night.
– It is important to avoid naps if you have regular trouble falling asleep at night. If you must nap, keep it brief (20 minutes or less) and do it early in the day. Any shut eye within eight hours of your bedtime can sabotage a good night’s sleep.
– Regular exercise has been shown to improve sleep quality as long as you don’t work out too close to bedtime. Aim to finish any vigorous exercise 3-4 hours before you go to sleep.
– Managing your stress plays a big factor in getting a good night’s rest. When you have too much on your mind, your sleep is likely to suffer. Before bed, write down what is on your mind and then set it aside for tomorrow.
– Soothing “white noise” can mask undesired distractions such as traffic noise or a partner’s snoring. Using a fan, air conditioner or white noise generator in the bedroom can help neutralize sounds that can keep you up at night.
– The bedroom should be reserved strictly for sleep and intimacy. It is best to take work materials, computers and televisions out of the sleeping environment and avoid activities that cause anxiety and prevent you from falling asleep.