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Ways to That Will Assist You in Achieving a Good Sleep Pattern
You may feel that you falling asleep while you are still wide awake at 3 a.m. to be an impossible thing to achieve. Despite all this, it is vital to note that you have power over your sleep pattern more than you could imagine. A healthy sleep habit will help you differentiate a restful slumber and a restless sleep. Here are a few simple tips that will assist you in having a good night sleep.
Refrain from Caffeine, Alcohol and other Chemicals that have a high potential of disrupting your sleep
Coffee lovers are aware that coffee stimulates your senses and keeps you awake for a long time. Hence your sleep pattern will be disrupted by the use of caffeinated products. Thus avoid using at all cost caffeine products such as tea, cola, and coffee six hours before sleep time.Likewise, smokers should avoid using tobacco products hours close to their bedtime.
Even though alcohol is good at making you fall asleep very fast, it becomes a stimulant in just a few hours and leads to you waking up all the time thus decreasing the quality of your sleep. It is thus best to cap your alcohol consumption to two or one drink a day and you should not take any alcohol within three hours of sleep time.
Change your bedroom to have a conducive environment for sleeping
A dark, calm and quiet environment can help in promoting a sound sleep. Using earplugs or white noise appliances to contain the amount of outside noise is one sure way of building such environment. Consider using heavy curtains, an eye mask, and blackout shades to block sunlight that will trigger your mind to waking up. Also, ensure that your bedroom temperature lies in the range of 60 to 75?F and there is adequate ventilation. Ensure that the bed in your bedroom has pillows and a mattress that are very comfortable to sleep on.
In case you do have a pet that frequently wakes you up as you sleep, then you need to keep it out of the bedroom.Keeping your TV, computer and any work-related material out of your bedroom helps in ensuring that there is a secure mental connection between sleep and your bedroom.
Last but not least, you ought to create a timetable for your pre-sleeping activities. For instance, some people love reading before they go to sleep. Similarly, you change the activities that you do from the time you wake up to the time you go to bed by having at least one or two hours set aside for doing relaxing activities. You can start by taking a warm bath, reading a book, or even practicing relaxation exercises.