Kandice is a freelancer who writes and researches health, tech, and marketing articles.
Studies have shown we need more rest. Sleep affects everything including, your productivity to your looks. Dark circles and under-eye bags are not the most attractive features. So, this won't help if you already have low self-esteem and confidence.
Night after night, you and millions of people don't get enough sleep. It's a frustrating fact, especially if you experiment with sleep routines every other evening or read sleep hygiene books.
People think insomnia is a way of life. Fortunately, they're wrong. Genetics and trauma have some influence on your sleep pattern. But there are ways to change your reality. When I felt wired because I couldn't log off before finishing a task, I tried these tips and gotten more sleep.
Here are the five habits of your well-rested neighbors.
Tiredness is a major contributor to sleep.
Like your hunger or your sex drive, rest requires build-up. You need to exert some amount of energy to increase the odds of feeling tired. The more you yearn for shut-eye. The more likely you are to fall asleep fast and keep sleeping throughout the night.
If you want to sleep well, do some physical activity. Go for a jog. Take the stairs or get your steps in around your house. I prefer to exercise along with YouTube videos.
One of the easiest ways to increase your sleep drive is to wake up early in the morning. By the time night rolls around, you would be awake for over eight hours. It still would be best if you moved your body, instead of sitting in one spot for work and relaxation.
Sleeping on most work-from-home days is hard. On the days I venture into the office, I fall asleep on the couch quickly. I don't even remember when or how. The rushing in the morning, walking to get lunch, and boredom in traffic make all the difference.
Make sure you burn some energy to fall asleep faster and stay asleep longer.
Go to bed when you're sleepy
If you are struggling to keep your eyes open, head to your bed.
There is no need to go to bed at the same hour every night. Most people vary their physical activity levels. So, they won't feel sleepy at the same time daily.
My psychologist recommends getting into bed when ready to sleep. He says this prevents me from worrying or engaging in screen time between the sheets. When tired but not sleepy, his advice is to get out of bed and do something else. Then go back to bed. He says this reduces the likelihood of my bed becoming a trigger for worry or screen time.
He further advises against trying to sleep. Sleep efforts take the form of reading books, worry, self-talk, or pillow talks with friends. This effort needs activity. Activity arouses your brain, so you feel more alert before you feel sleepiness.
I had to quit reading in bed because it had the opposite effect. I would fight the impending sleep to finish my current chapter.
To drift into easy slumber, turn in when you have heavy eyelids. This state is a sign you will have a deep sleep session.
Prepare for bed early
I don't wait until my eyelids are heavy to prepare for bed. Nope. I shower as soon as I get home. If there are chores I can't ignore, I get these out of the way too.
After eating dinner and washing up, I head to the bathroom to brush my teeth. I follow this with my skincare routine. Only then do I sit on the couch to watch Netflix.
If you wait until you feel sleepy, you disrupt your sleep journey. Lights, water, and getting up to do that thing you forgot will have you begging for sleep when you get back in bed.
Your brain can't flip and switch for you to pass out. The effect is gradual. Protect your sleep with a smooth transition. Engage in relaxing, low-energy tasks to slow down brain activity. Consider re-run television shows, puzzles, or knitting.
Trust your body
Try the following mentioned habits to help with your sleep challenges. Exercise more, turn in with heavy eyelids, and prep for bed early. Your body knows what it needs. Use heavy eyelids, yawns, and feelings of calm to guide you.
This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.
© 2021 Kandice Fyffe
Kandice Fyffe (author) on September 24, 2021:
Thank you so much!
Henry Mukuti from Lusaka, Zambia on September 24, 2021:
Nice article and very insightful.
Kandice Fyffe (author) on September 24, 2021:
Thank you for the compliment.
Umesh Chandra Bhatt from Kharghar, Navi Mumbai, India on September 23, 2021: