If you are having trouble sleeping, then your body needs a complete reboot - both physical and mental. Sleep is an important process that provides us with a huge dose of energy that helps us to be productive during the day. Insomnia is undoubtedly a negative condition and must be dealt with.
Schedule. To begin with, you need to clearly define what time you will wake up during the week and what time you will go to bed. Regularity is important for productive sleep. It should be remembered that the most optimal time for sleep is 8 hours, however, each person has different characteristics of the body, some need to sleep a little more, others less. Your job is to determine how many hours of sleep you need to get enough sleep. Once you've established a sleep schedule, don't stop following it. Over time, your body will get used to such a schedule, and in the morning, when you wake up, you will no longer feel tired. On weekends, by the way, it is also recommended to follow the daily routine. Only in urgent cases should it be discarded.
Do something calm before bed. Read a book right in bed or play your favorite game on your phone, or rather listen to calm music. You can also take a hot bath before bed to relax your body. You can add some calm aromas to it, but by no means invigorating.
Make your bed comfortable. Get good bedding, a comfy pillow, and a pair of pajamas. Take your favorite toy if you feel comfortable sleeping with it. The main thing to remember is that your sleeping place is the key to healthy sleep. The better it is designed, the healthier and more productive your sleep is.
Live a healthy lifestyle throughout the day. Avoid consuming excessive amounts of caffeine and alcohol. Quit smoking if possible, because smoking is another negative factor in sleep disturbance. Get plenty of light throughout the day and go outside for more outdoor activities. Eat only natural foods and avoid fast food in every possible way.
Don't eat a lot for dinner. The evening meal should be balanced, but not very large and high in calories. Going to bed, you should not be too full or hungry, you need to know when to stop. Heavy food is slowly digested by the stomach. This will make it harder for you to fall asleep.
Avoid stressful situations and burnout. If someone has offended or upset you during the day, then you should not rewind the negative situation all day long. Better do yoga or handle the problem thoroughly, deal with it. Never think about the bad before bed, as this can turn into insomnia or bad dreams.
