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Sleep Like a Baby
Sleep Like a Baby
I struggled with insomnia for a long time. It ruined my mood, energy, work, and life. I tried many solutions, but none worked. Then I learned simple and effective tips from workplace colleagues. They transformed my sleep and well-being.
Want to sleep better and feel more rested?
Try these!
Tip #1: Stick to a regular sleep schedule.
Tip #1: Stick to a regular sleep schedule.
Sleep better by keeping a regular sleep schedule. This aligns your body and mind, with the day and night cycle. It also avoids too little or too much sleep, which harms your sleep quality and mood. I used to sleep at random times, and it made me feel off and lost. I didn’t know when or how much to sleep. But when I set a fixed sleep schedule, everything improved. I felt more alert, rested, and balanced. I also slept faster and deeper, because my body and mind were prepared. I recommend you choose a bedtime and wake-up time that suit you, and follow them as closely as you can. Don’t change them on weekends or holidays, as this disrupts your rhythm and makes it harder to recover. If you have to change them for some reason, do it gradually and not by more than an hour or two.
Sleep better by keeping a regular sleep schedule. This aligns your body and mind, with the day and night cycle. It also avoids too little or too much sleep, which harms your sleep quality and mood. I used to sleep at random times, and it made me feel off and lost. I didn’t know when or how much to sleep. But when I set a fixed sleep schedule, everything improved. I felt more alert, rested, and balanced. I also slept faster and deeper, because my body and mind were prepared. I recommend you choose a bedtime and wake-up time that suit you, and follow them as closely as you can. Don’t change them on weekends or holidays, as this disrupts your rhythm and makes it harder to recover. If you have to change them for some reason, do it gradually and not by more than an hour or two.
Tip #2: Avoid caffeine, alcohol, and nicotine before bed.
Tip #2: Avoid caffeine, alcohol, and nicotine before bed.
The Secret's out! I drink 8-10 cups of coffee a day; but decaf. Cut out caffeine, alcohol, and nicotine. These are stimulants that keep you up and mess up your sleep cycle. Stimulants will keep you from going into deep sleep. But when you quit them before bed, everything will improve. You will feel more calm, relaxed, and sleepy. Cutting on caffine, I also slept deeper and longer, and woke up fresher and happier. I advise you to avoid them for at least four to six hours before bed. If you need a drink or a snack in the evening, pick something that is decaf, non-alcoholic, and nicotine-free. You can also have herbal tea, warm milk, or water with lemon or honey. They can help you unwind and prepare for sleep.
Tip #3: Create a comfortable and relaxing sleep environment.
Tip #3: Create a comfortable and relaxing sleep environment.
Make your bedroom comfortable and sleep-friendly, which means dark, quiet, cool, and clean. They affect your sleep quality and duration by influencing your senses, your body temperature, and your mood. I used to have a cluttered and noisy bedroom, with bright lights, loud sounds, and extreme temperatures. I also had a lot of distractions in my bedroom, such as a TV, a computer, a phone, and a clock. They contributed to bad sleep quality because they stimulated my eyes, ears, and brain. They also made me feel stressed, anxious, and uncomfortable. But when I made my bedroom comfortable and relaxing, everything changed. I felt calmer, more peaceful, and cozy. I also slept easier and sounder and woke up fresher and happier.
I am re-emphasizing that you create a comfortable and relaxing sleep environment- try these:
Use curtains, blinds, shades, or an eye mask to block out any external light sources that can keep you awake or disturb your sleep cycle.
Use earplugs, a fan, a white noise machine, or soothing music to mask any external noise sources that can keep you awake or disturb your sleep cycle.
Use an air conditioner, a fan, a heater, or a blanket to adjust the temperature of your bedroom to a level that is comfortable for you and not too hot or too cold.
Use a mattress, a pillow, a sheet, and a comforter that are comfortable for you and suit your preferences and needs.
Remove any clutter, dirt, dust, or allergens from your bedroom that can make you feel uncomfortable or trigger allergies or asthma.
Remove any distractions from your bedroom that can keep you awake or disturb your sleep cycle, such as a TV, a computer, a phone, or a clock. If you do need to use these devices in the evening or at night, turn them off or put them on silent mode at least an hour before your bedtime. You may also use blue light-blocking glasses or apps to reduce the stimulating effects of blue light on your eyes and brain.
Tip #4: Develop a relaxing bedtime routine.
Tip #4: Develop a relaxing bedtime routine.
Try a relaxing bedtime routine that helps you unwind and get ready for sleep. Try doing some activities that make you feel calm, happy, and sleepy an hour or two before bed, which can vary depending on what you like and need, but they should be consistent and enjoyable. Try to avoid any stimulation or stress that can keep you up or ruin your sleep cycle. I used to have a chaotic and stressful bedtime routine, with no structure or consistency. I would do some activities that made me feel alert, anxious, and restless, such as working, studying, arguing, or watching scary movies. I would also do some activities that hurt my sleep quality and duration, such as eating, exercising, or taking a shower at unusual times. They made it hard to sleep because they stimulated my body and mind, made me feel unhappy, tense, and unsatisfied. But when I tried a relaxing bedtime routine, everything improved. I felt more calm, happy, and sleepy. I also slept easier and sounder and woke up fresher and happier.
Again my thoughts are based on advice I received, and they are easy to implement in everyone's routine. They have helped me sleep like a baby and feel more rested than ever before. I hope they will help you too. If you want to sleep better and enjoy the benefits of a good night’s rest, try these and see the difference for yourself. Sweet dreams and let me know if it really helps or you have different ideas - Click here
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