I used to have a very unhealthy sleep routine. I'd go to bed at 2:00 in the morning and I still wouldn't be able to sleep and I'd have to get up for work at 6 or 7 the morning. I had terrible sleep! And now I just put my head on a pillow and sleep seven or eight hours straight.
So here are the three tips on how to improve your sleep.
Tip 1: make sure your room is dark and quiet.
Put up some blackout curtains. Close the door to remove any noise. Turn off the TV. Block out as much light and as much noise as you can. You can get a pretty good blackout curtains which take out most of the light from the street, or from the moon, or from whatever is happening around you.
Tip 2: stop looking at screens one hour before bed.
That helped me a lot. Looking at screens keeps your brain active and when you stop doing it, your melatonin naturally gets released and it finally can prepare your body for sleep at the right time. But if you're looking at the screen all day in the office and then you come home and
you put your TV on and you watch it until ten, eleven, twelve, your sleep rhythm and cycle is ruined. Your hormones don't get released properly and your body doesn't know it's time to go to bed.
You need to tell it. Turn off all the screens an hour before bed and do something else. You can go for a walk. You can prepare for the next day. You can get all the clothes ready and put everything together. Make a little plan. Write your journal. Write your gratitude journal. There's lots of things you can be doing at night. You can have a bath or a shower and take a little longer than you used to, just to get your body ready and in a relaxed state. You don't want to be going to bed stressed. Try to use this time for activities that make you feel more relaxed.
Tip 3: reduce caffeine intake after 2:00 p.m.
I've quit coffee and tea altogether and that definitely helped me. If you don’t want to quit it altogether, and
I wouldn't just go cold turkey straight away, just do it in the morning. You don't want caffeine to be in your body all day long. Use it to wake you up if you have to. And then eventually you'll be able to quit it, too. And that will improve your sleep tremendously.
These were the three things that had major impact on how much better I sleep now compared to how bad I used to sleep. And I hope they will help you too.
If you’d like to live healthy but don’t know where to start, click here.