Improve Your Sleep with These 5 Easy Steps

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Are you chronically tired and unable to sleep well? Do you feel like you haven’t slept 8 hours a night for a very long time? Or even if you have been sleeping enough when it comes to time, you wake up every morning feeling more tired than when you went to bed?

There are numerous factors which can influence your sleep, including problems at work, in your relationships, illness, or some unexpected and undesirable situations. You may not be able to control all the factors that cause you to toss and turn at night, but you can make some changes in order to help yourself sleep better. Following these simple steps will surely help.

1. Pay attention to what you eat and drink

This means avoiding alcohol, nicotine and caffeine a few hours before going to bed. As caffeine keeps you awake, you should avoid drinking anything that contains this substance, at least 6 hours before bedtime. The same is advisable for cigarettes, and when it comes to alcohol, it does get you sleepy, but it also affects the quality of sleep and makes you wake up several times during the night. Alcohol shouldn’t be drunk at least three hours before going to bed, if you want a good night’s sleep.


Moreover, going to bed after you’ve had a big meal will probably keep you up and make you uncomfortable. Also, don’t drink too much liquid before bedtime, as you may then have to get up to go to the toilet, and it will disrupt your sleep.

2. Try to stick to a sleep schedule

Make going to bed at the same time every night a habit, no matter the day of the week. That kind of consistency will create a stabile sleep-wake cycle and you’ll sleep better during the night. However, going to bed when you’re not feeling tired and forcing yourself to fall asleep will probably not work. In that case, do something that relaxes you before bedtime, so you can prepare your body for sleeping. Don’t do any physical activities just before going to sleep, as it will raise your energy levels and keep you up. Reading a book or taking a relaxing bath will be good enough to get you sleepy, but be careful about using electronic devices to fall asleep, as it may affect the quality of your sleep.

3. Create a good sleeping atmosphere

Make the room that you sleep in ideal for you. For instance, a cool, dark and quiet room, with a comfortable bed is great and is an important factor that contributes to a better sleep.  When it comes to your bed, make sure it’s comfortable for you, and don’t choose one that other people consider good. Every person has individual needs and feels different. Of course, if you share a bed with your partner, make sure it is big enough for both of you to feel comfortable.

4. Don’t take long naps during the day

Taking a nap longer than half an hour a day can affect the quality of your night time sleep, so try to limit your naps and only take them in the early afternoon.

5. Stress less

Stress has a huge impact on your sleep, so limit it as much as possible by introducing better organization in your life, prioritizing, and taking breaks when you need them. Before going to bed, don’t think about your problems, but remember all the good things you’ve experienced and be thankful for them. Try to love each day, and your nights will be better.