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  • Sonia

Tips For Better Sleep

Hello everyone, I hope you all are having a wonderful day! I am sharing with you all a list of tips on how you can improve your sleep schedule. I have many ways to cover how to relax before bed, what habits you should start, and much more! Keep reading this post to find out how you can improve your sleep!

Stick to drinking tea at night

  • Make sure if you are drinking tea at night, it is caffeine free.

  • The best tea to drink at night is herbal tea or anything with chamomile.


Don't consume any caffeinated drinks

  • If you are going to drink anything caffeinated, make you finish drinking them prior four to six hours before you plan to go to bed.


Read a book

  • Try to stay away from anything scary or anything that you know will keep you up at night.

  • Aim for something relaxing or a quick read.


Eat dinner early

  • Don't go to bed on a full stomach.

  • Try not to eat anything late, this can affect you staying awake at night.


Drink lightly at night

  • Try to stay away from consuming a lot of fluids before bed, especially alcohol.


Keep electronic devices away from you

  • Anything from your phone, tablet, computer, and tv--- stay away from!

  • This will make you stay awake and distract your mind from relaxing.

  • Turn your phone on silent or better yet, keep it in a different room.


Relax with music

  • Find calming songs to listen to or build a playlist dedicated to music that will help you sleep.


Limit alcohol intake

  • Try to limit alcohol before bed.

  • Alcohol breaks your sleep and does not help you sleep long throughout the night.


Sleep in darkness

  • Sleeping completely in the dark can make it easier to fall asleep and offers relief to your eyes--- helping protect them.


Go to bed at the same time every night

  • This helps build a schedule and a routine, which our bodies like having a routine.

  • It helps us to relieve stress and have a system to rely on.


Limit nap time

  • Try to take 30-minute naps.

  • The longer you nap, the more you feel groggy.

  • Though some adults may be able to tolerate longer naps.

  • The best time for feeling refreshed and beneficial to our bodies is between 1:00 to 3:00 pm.


Stay active

  • Any ounce of exercise is good even if it's just walking or moving around your house.

  • Try to stay active for at least 20 to 30 minutes a day, even an hour is great.

  • The best time to do so is five to six hours before you plan to go to sleep.


Eat at the same time every day

  • Again, this helps with building a set schedule and helping you not to go to bed on a full stomach.

  • It is best to eat two to three hours before bed.


Create a nightly ritual for yourself

  • Aim for a time you want to sleep.

  • Focus on what matters and works best for you.

  • Avoid activities that will interfere with your sleep.

  • Prioritize comfort.

Additional ideas to create a nightly ritual for yourself:

  • Take a warm bath or shower to help you relax.

  • Grab a planner, notebook, or sticky note and plan your day ahead.

-Planning your day ahead can relieve stress.

-Also, make sure you prep meals and clothes the night before!

  • Try journaling.

-Writing helps you relieve stress especially if you are an overthinker.

  • Try meditating.

  • If you are religious, you can always pray every night.

  • Try yoga.

  • Drink a warm beverage--- either warm milk or herbal tea.

  • Read a good book.

  • Listen to calming music.


Make sure your room is comfortable

  • Make sure the room's temperature is not too hot or not too cold.

  • Something right in the middle, that will help you sleep comfortably.


Spend time outside

  • Enjoy the sunlight during the day to help not only relieve stress but to get a better night's sleep.


Thank you all very much for reading this post! I hope these tips help you all to improve your sleep! I know this is something that I still struggle with and I hope I can find a new sleep schedule that works for me and balances my school and work life. If any of you have any blog post ideas you would like me to cover, feel free to let me know. I have more posts planned for next and I cannot wait to share them with you all! I hope you all have a great rest of your week and I will see you all in the next post!

-Sonia


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