Changing your pillowcase often is also advised, as it can accumulate dirt and oil, which can lead to clogged pores. If you want to maximize wrinkle-prevention, sleep on your back so your face has virtually no contact with the pillow.
Watch out for hidden sources of caffeine as well, such as chocolate and energy drinks. Some over-the-counter medications, particularly diet pills, contain caffeine, too. [3] X Research source Try not to consume more than 400 mg of caffeine per day, regardless of what time you drink it. This equates to about four cups of coffee. [4] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
If you cannot exercise thirty minutes at once, aim for for ten minutes in the morning, ten minutes in the afternoon, and ten minutes in the evening. Exercising too close to bedtime may keep some people awake. If you find this is an issue for you, try to give yourself a few hours of relaxation time between your workout and your bedtime.
Think positively and learn to laugh when you are feeling stressed. Meditating, exercising, and deep breathing are helpful stress-relievers for many people. Try them out and see what works for you. [10] X Expert Source Marc Kayem, MDSleep Specialist Expert Interview. 24 October 2019. Try getting yourself organized and making a rough plan for the next day well in advance of bedtime so that you won’t have to think about it once you are in bed.
Even if you can’t get outside, try sitting by a window.
If you must nap during the day, try to do it as early as possible. Don’t nap later than mid-afternoon, and try to limit your rest to 10-30 minutes long.
Sleeping late, even during the weekends, is unhealthy for your body, as you will find that you will have a harder time falling asleep that night. Your body will have already gotten all its needed sleep earlier, and will refuse to go to sleep.
Avoid overeating, or you may be kept awake by indigestion.
Try to go to the bathroom right before bed to increase your chances of being able to sleep undisturbed.
Avoid other screens as well, like cell phones and tablets. If you must watch television before bed, don’t do it in your bedroom. Try to designate your bedroom as a place for sleeping.
Avoid staying up later than you normally would to work or study. Instead, try to plan ahead so you will have time to do these things earlier in the day.
Read a pleasurable, slow-paced book. Try to avoid reading a suspenseful book, as you could end up reading for hours, instead of going to sleep. To avoid disrupting your sleep, read a print book or choose an e-reader that is not backlit. [19] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source Practice a relaxing hobby, such as knitting or painting. Meditate, practice deep breathing exercises, or gently stretch your muscles.
If have no choice but to spend your waking hours in your bedroom, consider adding a comfortable beanbag chair or a small couch into your room for activities like working and watching television, instead of using your bed. Make sure to actually sleep in your bed. You will not get great quality sleep if you fall asleep on the couch.
If you can’t block out every stream of light, or if your partner has a different schedule than you, try wearing an eye mask to bed. Keep the light off when you go to the bathroom at night too.
Some people find the sound of white noise, which drowns out background sounds, or natural noises, such as the ocean or forest, to be soothing for sleep. If this helps you sleep, try getting a white noise machine or turning on a fan.
Because they have the poorest circulation, the feet often feel cold before the rest of the body. Wearing socks to bed can help keep you nice and toasty.
If you are regularly getting enough sleep, you might find that you no longer need an alarm clock to wake up on time. Your phone is not a great alarm clock because it may disturb you with texts and emails. Try to avoid alarm clocks that emit blue light, as this can disturb your sleep. If you do have a clock, try not to look at it when you wake up during the night. If you find yourself doing this frequently, turn the clock away from you, move it across the room, or get a clock that has a sleep setting.
Writing down your thoughts can also help you keep track of what activities or life events seem to get in the way of a good night’s sleep, which will hopefully encourage you to make adjustments. [27] X Research source
Keep lights dim to avoid disrupting your circadian rhythm. Stay away from cell phones, televisions, and other electronics.
If you are menopausal or perimenopausal, ask your doctor if your sleeplessness may be related to hormones.
Never stop taking any medications before discussing it with your doctor first.
