Content

• To step
• Part 1 of 4: Preparing your room for sleep
• Part 2 of 4: Preparing yourself for sleep
• Part 3 of 4: Sleep longer
• Part 4 of 4: Using a sleep aid
• Tips

Good sleep is something that people all over the world long for. It is rightly said that sleep one art and people have to learn it. Preparing your body, mind and environment for a good night's sleep will go a long way in maximizing the amount of rest that gives you sleep. Sleep patterns vary from person to person and with a little effort, anyone can easily sink into a good sleep!

To step

Part 1 of 4: Preparing your room for sleep

1. Use a good quality mattress. This is one of the most important things to keep in mind. A good bed does not always mean soft, so get one that provides good support for your back and ensures that you sleep comfortably on it.
2. Make sure your head is well supported. Make sure to use a pillow that is comfortable and supports your sleeping style. Having the right pillow will ensure that you wake up pain-free with a feeling of refreshment. If you are comfortable, you will likely sleep longer.
3. Ensure good ventilation and temperature. Keep your bedroom well ventilated to get plenty of fresh air. Set the temperature of your room to the right temperature, not too hot or too cold. Usually this will be between 18 and 23 degrees Celsius, but you should adjust the temperature until you feel comfortable. The temperature just a little Setting it cooler than comfortable - so it's okay, but you still need sheets - will help you sleep.
   • If your room is stuffy, try opening the window slightly before bedtime.
4. Run a fan. In addition to providing extra airflow and controlling the room temperature, a fan provides a low, constant level of background noise. This can help remove auditory stimuli that keep you awake and keep you from sleep.
   • Keep in mind that a fan may not be useful for some. If this doesn't work for you, don't use one.
5. Keep your room dark. Always try to keep your room dark. Your brain is stimulated by light signals, so keeping your room dark will help you fall asleep faster. You can help this by hanging blackout blinds or curtains.
   • This even applies to small lights like the ones on your TV, a digital alarm clock, or your DVD player. The absence of light rules out the presence stimuli that can alter or affect your sleeping patterns.
   • If there is a reason why you can't or don't want to install blinds or curtains, you can invest in a sleep mask to help mimic darkness.
6. Remove pests and disturbances. Check that your room is free of mosquitoes and other pests. And, if you have pets in your home, keep them from getting into your bed or room to avoid disturbing your sleep.
7. Use scented candles and sprays. There is evidence that it is easier to sleep in a fresh, clean or smelling room. Try spraying your room with a mild room spray to lighten your mood and the atmosphere in your bedroom.
   • If you choose to use scented candles, make sure to turn them off before falling asleep to avoid a fire in the house.

Part 2 of 4: Preparing yourself for sleep

1. Establish a strict sleep routine. First of all, you need to form and follow a strict sleep routine.This will help you ensure that both your body and mind are prepared for sleep every night. This means that you have to go to bed and get up at the same time every day (including weekends).
   • In the event that it is not possible to go to bed at your normal time, it is important that you get up at the normal time. You may feel a bit more tired, but sleeping in will mess up your routine even more. If you are very tired, you can take a nap during the day. However, do not sleep longer than 20-30 minutes.
2. Exercise during the day. With the right amount of physical activity throughout the day, your body is prepared for sleep every night. A light workout should help you fall asleep faster and sleep longer. You can try activities such as running, swimming, or walking.
   • Do not exercise right before bed. If your adrenaline starts to flow before bed, it will negatively affect your sleep schedule. Make sure there is at least a 2-hour gap between the time you exercise and the time you want to go to sleep.
3. Build "run down" time into your sleep schedule. After a busy day, it is reasonable to expect your mind to try to process a lot of information. To give your brain some time to wind down, listen to some calming music or read a book for 10 minutes before going to bed. Try to keep this tap-off period limited to 10 minutes, as you run the risk of more sensory stimulation and your sleep time if you take it longer.
   • However, avoid reading with backlights, as these tend to disrupt your sleep patterns.
   • However, don't try to have heavy conversations right before going to bed. If you have a problem with your partner, for example, don't wait until just before bedtime to bring it up. Resolve your concerns earlier in the day so they won't plague you at night.
4. Don't eat right before bedtime. Make sure your last meal ends at least two hours before bedtime and don't eat after dinner. Your body will have an easier time adjusting to sleep if it doesn't have to digest.
   • With that said, if you're hungry before going to bed, try having a cup of herbal tea or eating crackers to satisfy your hunger. It can also be difficult to sleep when your stomach is still rumbling.
5. Exclude caffeine. The energizing effects of caffeine last long after you take it. Therefore, limit yourself to about 200mg of coffee (about two cups of coffee) and try to drink your last caffeine at least six hours before going to sleep.
   • Try to avoid caffeine altogether if you can, or at least as much as possible. Some studies show that even caffeine taken 6 hours before bedtime can have disruptive effects on sleep.
6. Soak your feet. Soaking your legs and feet in warm water for about 2 minutes before going to bed will help you relax and will also improve circulation in that area. Ensuring good blood flow in your limbs will help with restless legs.
   • Alternatively, a nice warm bath or shower right before bedtime can have the same benefits.
7. Go to the toilet just before going to sleep. Make sure you go to the bathroom before going to bed so you don't have to go at night, which will interrupt your sleep pattern.
8. Clear your airways. Being able to breathe freely is important for a good night's sleep. Lie down and take a deep breath before bed to clear your nostrils. Avoid sleeping with blankets and pillows over your face.

Part 3 of 4: Sleep longer

1. Wake up to your alarm. It is important that you do not use the snooze button when your alarm goes off in the morning. Dozing off disrupts your sleep patterns and makes you more tired as you try to wake up in the morning, while not giving you additional quality sleep time.
   • Set your alarm for a later time. If you have the time to use the snooze button and continue sleeping in the morning, you will have extra time to sleep in. So, set your alarm for a later time. This will help you get the maximum amount of undisturbed quality sleep.
2. Prepare the necessary supplies for the morning the night before. You may have to get up earlier to make breakfast or lunch to take with you, or you may need the extra time to clean and groom yourself. One way to sleep longer is to do these things the night before, before going to sleep. Prepare your takeout lunch and put it in the fridge. If you need coffee in the morning, set your device to turn on automatically. If you need to take a bath, do it before going to bed. Making small adjustments to your evening ritual can give you the opportunity to sleep longer in the morning.
   • It is important to realize that a shower before bed can contribute to difficulty falling asleep, so take a warm bath instead of a shower.
3. Stay in bed. If you find yourself waking up frequently during the night, try not to open your eyes or get out of bed. The best tactic when you wake up prematurely is to keep your eyes closed and not move from a comfortable sleeping position. This will help you fall back to sleep immediately, leading to longer periods of sleep.
   • If after 20 minutes of waking up prematurely you find yourself unable to fall asleep, then it is probably a lost cause. Get out of bed and start your daily routine so that you will be ready to go to bed the next night and stay asleep.
   • If it is still several hours before you normally get up, try having an herbal tea or reading a book for a few minutes. These things can help you relax enough to go back to sleep.
4. Try to keep your mornings stress-free. While it's not always possible, one way to get more sleep at night is to take the busy or stressful things out of your morning schedule. If you are nervous or anxious about something that will take place in the morning, it may affect your ability to fall asleep quickly and sleep through the night. For that reason, try to plan important meetings or other events in the afternoon or evening.

Part 4 of 4: Using a sleep aid

1. Make an overview of your sleeping habits. Before reaching for sleep aids, you should be aware of your existing sleep patterns and habits. This can help you find and rule out any problems that are affecting your sleep patterns before resorting to a medicinal solution.
2. Talk to your doctor. Once you have written down your sleep patterns, make an appointment with your doctor. Sharing this information with a doctor can provide surprisingly simple and effective solutions to your sleep problems. A doctor should also be able to recognize and treat any underlying medical problems that are causing or contributing to your insomnia. After seeing a doctor and discussing your sleeping habits with him or her, you will be in a better position to determine if a sleep aid is right for you.
3. Choose a tool that does not create dependence. For years, sleeping pills were seen as a dangerous solution to sleep pattern problems because the user would develop a dependence, requiring the sleeping pills every night to sleep, regardless of environmental factors. But recent improvements in sleep aids have produced pills that don't create dependence and can help you fall asleep faster and sleep longer. Most over-the-counter sleep aids are based on the following active ingredients:
   • Diphenhydramine, found in brands such as Benadryl and Nighttime Sleep Aid, is an antihistamine with anesthetic effects. The side effects of diphenhydramine are dry mouth, drowsiness, blurred vision, urinary retention and constipation.
   • Doxylamine Succinate (found in Donormyl) also contains an anesthetic antihistamine. Doxylamine succinate and diphenhydramine have similar side effects.
   • Melatonin is a hormone that helps regulate your natural sleep-wake cycle. Melatonin supplements have been shown to potentially help treat jet lag. It has also been found to help people fall asleep faster. Potential side effects to watch out for include headaches and daytime sleepiness.
   • Valerian supplements have been used as sleep aids in certain circumstances. While there is research showing potential therapeutic efficacy, other studies have shown it to be ineffective as a sleep aid. Valerian does not appear to cause a side effect in users.
   • Most over the counter hypnotics are based on the narcotic effects of antihistamines to help users fall asleep. But people can quickly build up a tolerance to antihistamines, making these types of sleep aids a temporary fix at best.
4. Avoid alcohol. Never mix sleeping pills with alcoholic drinks. While a "nightcap" and a sleeping aid definitely make you sleepy, the side effects of mixing alcohol and sleeping pills together can be dangerous and potentially deadly.
5. Check your sleep aids against your existing drug use. Make sure the sleep aid you choose is safe to take with the medications you are already taking. This is important for two reasons. The first is to make sure you don't put yourself at risk because of a negative interaction between the two means. The second is that any interference with your normal medication routine can negatively affect your ability to fall and stay asleep, as your pre-existing health problems can return.
   • When talking to your doctor about starting a sleep aid, be sure to mention any medications you are currently taking, whether prescription or over-the-counter.
6. Ask your doctor about prescription sleep aids. If over-the-counter sleep aids aren't working for you, talk to your doctor about prescription options to help you fall asleep and stay asleep longer. Frequently used options are:
   • Benzodiazepine. These drugs slow down your nervous system, making it easier for you to fall asleep. But they can have serious side effects.
   • Sleeping pills without benzodiazepine. These drugs are more targeted than benzodiazepine and may have fewer side effects.
   • Melatonin receptor agonists. These work much like over-the-counter melatonin and help adjust your biological rhythm.
   • Orexin receptor agonists. These block orexin, a chemical in the brain that can cause sleep problems.
   • Some of these medications may not be safe for pregnant women to use. Talk to your doctor about any medical conditions you have before taking any prescription medication.

Tips

• Have a glass of water handy for when you're thirsty. If you are thirsty, you do not have to get out of bed with a glass of water ready for you.
• Wear clothes that are light and comfortable, preferably a cotton shirt and shorts. Never wear thick and silk clothes in your sleep, as they are not very breathable. Light clothing helps your body to to breathe and feel good.