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Want a good night’s sleep? Try simple tricks

 

Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends. This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night.

Listen to bedtime stories, millennial style: Remember those good old days when you enjoyed listening to grandma’s bedtime stories?  Listen to stories or audio books as you tuck in and let your brain relax for a good night’s sleep. There are tons of podcasts and services such as Amazon’s Audible that you can use for this purpose.

One main reason for your sleepless nights could be your uncomfortable mattress. The best way to address this trouble is to switch to a comfortable mattress that allows you to submerge in deep sleep and wake up in the morning without aches and pains.  Enjoy the compressed relaxation that the memory foam offers, which will make you feel that you have slept for a longer duration of time.

It’s imperative to create a calming ambience in your room to get the best quality of sleep. Block all the blue lights emitted from screens of cell phones, computers, tablets, televisions and other gadgets in your bedroom.

If you can’t sleep, go into another room and do something relaxing until you feel tired. It is best to take work materials, computers and televisions out of the sleeping environment. Use your bed only for sleep and sex to strengthen the association between bed and sleep. If you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine.

 If you’re struggling with a sleep disorder, then try sipping a glass of cherry juice before you’re off to bed. According to several studies, cherries contain melatonin, a hormone that helps regulate sleep patterns. Isn’t this a ‘sweet’ way to drift off into the land of nods?

If you’re still having trouble sleeping, don’t hesitate to speak with your doctor or to find a sleep professional. You may also benefit from recording your sleep in a Sleep Diary to help you better evaluate common patterns or issues you may see with your sleep or sleeping habits.

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