If you want to be a better sleeper, adopt these lifelong, sleep-friendly habits stat.
Some people simply sleep better.
While that’s great for them, many people are constantly on the hunt for ways to sleep better.
After all, a full night’s sleep is essential to our health and well-being.
Stick to a consistent sleep/wake schedule.
This self-regulation is a major solution for how to sleep.
Get enough daily sunlight exposure.
He urges everyone to go outside for at least 30 minutes for their daily fix of natural light.
Unplug before bed.
Exercise daily (but not too close to bedtime).
He recommends 20 to 30 minutes of cardio exercise a day, topromote better sleepat night.
Resist napping after 3 p.m.
Sleep cycles are truly cycles.
Quit looking at the clock.
Don’t consume alcohol or caffeine before bed.
You knew this one was coming.
“have a go at stop drinking three hours before bed,” Breus says.
“That way it’s out of your system and won’t affect sleep quality.”
So even a 4 p.m. latte that seems harmless could contribute to nighttime tossing and turning.
Turn on white or pink noise.
Light sleepers will wake up at the drop of a hator the sound of a spouse rolling over.
A goodpair of earplugscan effectively block out distractions.
Try any kind of soothing background noise, like a fan, to muffle the other sounds.
it’s possible for you to evenpurchase a white noise machine, which experts use to sleep better.
Don’t like the static sameness of white noise?
Spotify and YouTube have tons of playlists ready to help you sleep soundly.
Keep a cool bedroom.
Did you know the body has an ideal temperature for sleep?
If you run hot, crack a window or get yourself a bedroom fan.
It might even be worth investing incooling sheetsor even a temperature-controlled mattress.
If you likememory foam pillows, look for cooling ones.
Take a warm bath or shower.
Don’t stay in bed if you’ve got the option to’t sleep.
This is a complicated rule rooted in psychology.
Then return to bed when you feel sleepy.
Your bed should be a sanctuary for sleep not a trap for tossing and turning.
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