Lying in bed and falling asleep immediately is normal for some and a dream that seems unattainable for others. Not all of us find it easy to fall asleep, either because we’re too nervous or anxious about concerns at work or in our personal lives or because we can’t resist taking an afternoon nap, and then at night, we’re not sleepy.
Changing your habits can go a long way toward not only falling asleep more efficiently but also getting more restful sleep and waking up fresh the following day. Establishing routines is essential, and regular physical exercise (less in the late afternoon and evening) can also be helpful. But there’s more advice from PaylessKratom for a restful night.
- Have A Set Time To Wake Up And Go To Bed
You probably wake up at the same time every morning, either because of work or because you have to get your kids off to school. So it won’t be too difficult to get into the habit of having a fixed time to go to bed every day, including on weekends! Our body needs a routine.
- Practice Physical Exercise
The regular practice of physical exercise causes the release of neurotransmitters that favor the feeling of well-being, reducing stress and anxiety. However, avoid exercising from the late afternoon onwards, or you will likely have difficulty falling asleep.
- Don’t Give In To Naps
Naps are to be avoided, especially for those who have insomnia. If you can’t resist a nap, try to keep it short – no more than 30 minutes and preferably right after lunch so it doesn’t interfere with your night’s sleep.
- Learn To Manage Stress
Organize your week, set priorities, and delegate tasks whenever possible. Take some time to do something that is pleasurable, relaxing, and makes you forget your worries. These are reflected in the quality/quantity of sleep. You can, for example, go for a walk, chat with a friend, or do yoga or Pilates.
- Avoid Caffeine In The Afternoon And Evening
Caffeine is a stimulant and, as such, inhibits sleep. Therefore, avoid coffee and caffeinated beverages (such as soft drinks or black tea) from the afternoon onwards.
- Watch What You Eat For Dinner
Dinner should be light, as heavy meals make falling asleep more difficult and result in more restless and shallow sleep. If you’re hungry around bedtime, opt for something light. Consumption of alcoholic beverages should be avoided in the two hours before going to bed.
- Stop Smoking
In addition to all its harmful effects on our health, nicotine is a stimulant, making it difficult to fall asleep and interrupt sleep. Smokers often wake up in the middle of the night due to nicotine withdrawal symptoms.
- Prepare The Bedroom For The Perfect Sleep
The room should be dark, quiet, and at a cool temperature. Must not have a television, computer, or work-related documents. Worries are also to stay outside the door.
- Go To Sleep Only When You Are Sleepy
Not being able to fall asleep creates anxiety (we often think we’re only going to sleep seven, six, or five hours), and, in turn, anxiety makes it even harder to fall asleep.
- If You Can’t Sleep Soon, Get Up
If more than half an hour has passed and you are still awake, get up, go to the living room, listen to music, or read a book until you fall asleep. However, if you sleep poorly often, be careful. Insufficient and unrefreshing sleep has consequences for health and well-being. Consulting a specialist can be very useful in detecting the causes of the problem and treating them. Learn White Thai Kratom Benefits, Effects, and Dosage here.