Good night!
Sleeping is very important for us. When you wake up tired, when you need to take naps throught the day bcs. you’re tired, you have bad sleep. It means bigger chance to burn out in your life. Long-term lack of sleep causes depression, anxiety, weakened immune system, reduced brain function and much more.
Healthy sleep last 7-9 hours. After deep sleep you should wake up rested, full of energy. Have no problem with concentration, energy. Here tips for quality sleep:
Sleep as a new habit
Go to bed at the same time and wake up at the same time. Time after time your body get used to it and it will be normal for you. But firstly you need to be very patient and hard on yourself to be very consistent with bed time.
Find your peace before bed
Calm down your body, choose activities that relaxed you. Do activities that appease your mind.
Praying, meditation, reading book, drink night tea, take sleep-vitamins.
Tip: Herbal teas(honeydew, chamomile) have calming effects, improves sleep quality.
Go to sleep with clean head
Journaling. Put down what’s mining you, what’s stressing you.. things you need to do, what you can’t forget.. Prepare for another day, so you can sleep without worries.
Fresh air
Open window for at least 5min. to change your whole air in bedroom before your sleep.
Colder and darker room
Temperature where you sleep should be 18-20 degrees. You know the feeling when the room is cold and bad is warm, so you are exited to jump in it.
Don’t take naps thought the day
In first days it will be hard but you need to hold on, to keep your sleep schedule is very important to not have naps through the day. Just get done all work you need to do and say yourself: I do this and I’ll sleep earlier. 🙂
Movements
Workout throught the day has many benefaction, it’s helping to achieve better sleep to. So do whatever you like, mainly be consistent and try to move your body daily. Before bad you can do bad stretching.
Get into comfort– change into pyjama, cover with blankers…make sure you’re using quality mattress, headers, flax bedding.
Use naturaled perfumes– Levander, roses..as body cream, candles
Don’t eat or drink before bed
Your body is tired after all day, it don’t need some extra fake energy to work at night. You need nourish your body throuht the day, give it the energy it needed. But in the night it need rest. And sleep to recover after long day.
Maybe in firsts days you’ll be more tired, but you need be pation. For your body it will be new time schedule and it takes time to work as is mean to be. Once when you wake up rested and have energy all day, you’ll be grateful for your deep sleep.