12 Tips to Get Rid of Bad Sleeping Habits and Sleep Better
Almost everyone has at one time or another came face to face with sleeping issues and realize that their sleeping habits aren’t that healthy. This is a normal thing and can be caused by temporary stress or any other outside factors. Some sleeping disorders may require doctor’s intervention, but most can be improved easily with some tweaks in day to day routines. You need to track all sleep patterns and symptoms so as to get rid of bad sleeping habits.
Improving Daytime Habits and Sleep Hygiene
Try to go to sleep and get up at the same time every day. Regardless of how bad your sleeping habits are, you can crack them. You need to have a sleep routine that is very consistent. Sticking to a consistent sleep-wake schedule helps set your body’s internal clock and optimize the quality of your sleep. Start by setting a realistic bedtime that will work with your lifestyle. Choose a time when you normally feel tired, so that you don’t toss and turn. If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock to wake up on time, you may need to set an earlier bedtime.
Some simple changes that can help:
- Keep a sleep schedule and stick to it. Sleep at a specific time and get up at a specific time and this should include the weekends.
- Have adequate time to sleep. Allocate some seven to eight hours every night so as to be productive when awake.
- Make sure that the room you sleep in is quiet and if possible dark. You can use some shades or curtains so as to keep light from the windows. Shield your eyes if you can’t do the above.
- Turn off the phone, computer and TV some hours before you sleep. The light emitted by the screens can stimulate the brain and make it hard to produce melatonin. Not only does the light suppress melatonin, but many programs are stimulating rather than relaxing. Try listening to music or audio books instead. If your favorite TV show is on late at night, record it for viewing earlier in the day.
- Be smart about nighttime reading. Not all e-readers are created equal. Devices that are backlit, such as the Kindle Fire or the iPad, are more disruptive than those that are illuminated from the front, such as the Kindle Paperwhite or Nook GlowLight. Other smart options include old-fashioned books.
- When it’s time to sleep, make sure the room is dark. The darker it is, the better you’ll sleep. Use heavy curtains or shades to block light from windows, or try a sleep mask to cover your eyes.
- Keep the lights down if you get up during the night. If you need to get up during the night, avoid turning on the lights if possible. If you need some light to move around safely, try installing a dim nightlight in the hall or bathroom or using a small flashlight. This will make it easier for you to fall back to sleep.
- Avoid drinks with caffeine and don’t smoke when it is almost bedtime.
- Chose a good mattress that will preserve the backbone.
- Don’t use alcohol before you go to bed.
- Make sure that your bedding linens are clean and fresh.
- Exercise – The more vigorously you exercise, the more powerful the sleep benefits. But even light exercise—such as walking for just 10 minutes a day—improves sleep quality.
You can read more here on how to sleep better.