7 things to start doing if you’re no longer sleeping well
1. **Establish a Consistent Sleep Schedule:** Set a consistent bedtime and wake-up time, even on weekends. This helps regulate your body’s internal clock, promoting better sleep quality. Consistency reinforces your circadian rhythm, making it easier to fall asleep and wake up naturally.
2. **Create a Relaxing Bedtime Routine:** Develop a calming routine before bedtime to signal to your body that it’s time to wind down. This could include activities like reading a book, taking a warm bath, or practicing relaxation exercises. Avoid stimulating activities and bright screens at least an hour before bed.
3. **Evaluate and Improve Sleep Environment:** Assess your sleep environment for comfort and relaxation. Ensure your mattress and pillows provide adequate support, and adjust the room temperature to a comfortable level. Consider blackout curtains and white noise machines to create a conducive sleeping environment.
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4. **Limit Caffeine and Avoid Heavy Meals Before Bed:** Reduce caffeine intake in the afternoon and evening, as it can interfere with sleep. Additionally, avoid heavy or large meals close to bedtime, as digestion can disrupt your sleep. Opt for a light snack if you’re hungry before bed.
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5. **Regular Exercise:** Engage in regular physical activity, but aim to finish exercising at least a few hours before bedtime. Exercise promotes better sleep, but doing it too close to bedtime may have a stimulating effect, making it harder to fall asleep.
6. **Manage Stress and Anxiety:** Practice stress-reducing techniques such as meditation, deep breathing exercises, or mindfulness to manage daily stressors. Create a relaxation routine to clear your mind before bedtime, making it easier to transition into a restful sleep.
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7. **Limit Naps and Daytime Sleeping:** While short naps can be beneficial, avoid long or irregular napping during the day, as it can interfere with nighttime sleep. If you need to nap, keep it brief (around 20-30 minutes) and earlier in the day.
If sleep troubles persist, it’s advisable to consult with a healthcare professional or a sleep specialist. They can help identify underlying issues and provide personalized recommendations to improve your sleep quality. Making these adjustments and establishing healthy sleep habits can contribute to a more restful and rejuvenating night’s sleep.
🧩CREATED BY DR JOSEPH DEJI-FOLUTILE
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