Are you a night owl not by choice but by circumstances? No matter how hard you try you just cannot get those eyes to close and when the eyes shut down then the mind and the thoughts just won’t stop bothering you? How you envy people who get a sound sleep!
Well, for sure you already know that sleep is important no point repeating that. However, what we can help you with is how to get that sleep come to you.
Increase exposure to the bright daylight
Do not stay in a dark room with the curtains drawn that is the first thing you need to stop doing. Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration. The natural light is good for you in ways you do not know.
Take power naps but not long naps
Sleeping in the daytime can confuse your internal clock, meaning that you may struggle to sleep at night. If you are snoozing the entire day then how can you even expect to fall asleep at night?
Bedroom environment matters
What do we mean by “environment?” The environment means the temperature, noise, external lights and furniture arrangement. Try to keep your noise free, no kind of disturbance to be entertained; hang a do not disturb sign if needed! Scented candles also help, when everything is at place with no work left to be done that instantly relaxes a person and the mind is not pre-occupied with the to do list.
This is not easy to stick with but you have to. Once you start following the time, in the beginning yes, it will be hard but later on you’ll thank yourself for going ahead with it. What does this do? It helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night.
Mattress, pillow and pajamas!
These three things need to be comfortable. At the same time instead of using your phone in bed watch a movie or read a book and if in between you feel sleepy, feel free to doze off right away.
Embrace the darkness when it comes to sleep time.