Getting good sleep is important for your health, happiness and productivity, but it’s not always an easy task to do. Isn’t it frustrating when you decide to take charge of your daily routine and go to bed early, only to find yourself tossing and turning for hours after that? While frustration doesn’t help (if anything, it’ll make you stay awake longer), here some things that do.
1. Turn off screens an hour or two before bed time.
The blue light from our devices suppresses the sleep hormone melatonin and tricks our minds into believing that it’s still day time.
2. Avoid caffeine in the second half of the day.
It takes 5-7 hours for half of the caffeine to leave your body. It takes even longer to eliminate all the caffeine from your system, so if you have a cup of coffee in the afternoon or at night, it can affect your sleep.
3. Read a non-fiction book.
Do you love reading before bed? A good fiction book can easily keep you awake all night. Change it to non-fiction and notice your eyes starting to close only a few minutes later.
4. Listen to a podcast or meditation.
Meditation can help you relax, but if you find your mind wandering back to your worries too often, listening to a podcast can be a better idea. If it’s engaging enough, it will distract you from your own thoughts just enough to help you drift off to sleep.
5. Count your blessings.
Research has found that having a gratitude practice helps get more sleep and better quality of sleep. If you practice counting your blessings at bed time, it can also help you fall asleep faster. Instead of counting sheep, challenge yourself to find ten things in your day that you’re grateful for. Don’t be surprised if you’re asleep long before you get to ten!
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