Stay on a sleep schedule
Setting a sleep schedule that gives you a full eight hours is very important. Once you’ve set your schedule, stick with it even on the weekends. When you don’t have a set schedule for sleep, your circadian rhythm can get out of whack. If this happens, one solution is to use a light therapy technique. If you aren’t staying on a schedule, use a new mattress by going to the purple mattress coupon website. Expose yourself to bright light during the hours when you are supposed to be awake. Light is taken in through the eyes, and it sends a message to the brain. It stimulates awareness and mental alertness. Keep the curtains open and avoid closing yourself in dark places during the daytime. When it’s time for bed, turn the lights out and make sure that your bedroom is dark.
Limit catnaps during the day and cut coupons
When you’ve had a restless night, it can be tempting to take a nap during the day. While this can be of aid on occasion, it should be limited. When you fall into a pattern of napping during the day, it can be more difficult to fall asleep at night. If you take a daytime nap, make it a power nap. Allow yourself only between 20 and 30 minutes and make sure that it’s earlier in the day. When it becomes a daily habit, your sleep patterns become disrupted. It is far better to get 8 hours of uninterrupted sleep than it is to sleep for six hours at night and two during the day. Your quality of sleep is much higher when you achieve the deep REM stage of sleep and remain asleep for a continuous period. Catnaps don’t usually allow you to do this.
Eat lighter meals at night
The general rule of thumb is to eat a larger breakfast, moderate sized lunch and smaller and lighter dinner. Overeating in the evening can lead to gastric upsets that make it difficult to sleep at night. Cut back on heavy foods including fats, carbohydrates, simple sugars and limit your portions. Eating more fruits and vegetables can make you feel less heavy after a meal. Try to eat your dinner by 6 or 7 p.m. at the latest so you have a few hours in between the meal and bedtime. You are likely to notice an improvement in the quality of your sleep. It’s okay to eat a light snack up to 45 minutes before bedtime if you’re hungry, but try to avoid sugary treats because the sugar could keep you awake.
Adjust your thermostat and mattress
The temperature in your bedroom can have a lot to do with the quality of sleep. When it is too warm or stuffy, you are more likely to toss and turn because of your discomfort. You may toss the covers off in your sleep to cool the body. Getting too cold at night can be just as miserable. Waking up cold is terrible, and both temperature variances can ruin what would otherwise be a good night’s sleep. The recommended room temperature is between 60 and 67 degrees for sleeping.