If you have the habit of waking till 2 a.m., don’t think you are insomniac. Sleeping late at night is a part of poor sleep hygiene that you can overcome easily than you think. Even if you have any sleep disorder, certain practices can help you get rid of it and enjoy a good night’s sleep. Here are some things you need to do to overcome poor sleep hygiene.
Sleep Only When Tired
Imagine yourself lying on the bed past half an hour and unable to shut down your eyes. This can only make you frustrated. So, try to sleep only when you actually feel the need of hitting the bed. If you are unable to sleep, get up, and do something you love, like drawing or listening to music and come to bed again only when you have got really tired.
Create A Peaceful Environment
A dark and quiet place can encourage sleeping so make sure you create the same environment. Invest in heavy curtains that can completely eliminate the light. Keep your bedroom ventilated so as to sleep comfortably. If you think you are being disturbed by outside noises, get a white noise machine and turn it on before sleeping. You can also use earplugs so that the outside sounds can’t bother you. During winters, make sure to turn on the heater to warm your room enough for a good night’s sleep. Not to mention, always use comfortable pillows, sheets, and mattresses to make your bed inviting.
Have a good sleep at night by using a light scent in your bedroom. Natural fragrance oils like rosemary, lavender, jasmine, etc. can induce a fresh aroma in the room and help you sleep easily. You can also use citrus oils for the same.
Avoid Nicotine & Caffeine
If you have habitual of drinking caffeine or having nicotine, it’s high time to get rid of this poor sleep hygiene if you want to sleep better. It goes without saying caffeine is a stimulant that is known to promote alertness. And the same goes for nicotine and alcohol too. So, it’s advisable not to drink or eat things containing caffeine like coffee, chocolate, etc. some hours before bedtime. Also, refrain from smoking before bedtime.
Ditch The Habit Of Staring Clock
If you are tired but watch the clock to find out that it’s not your time to sleep, you can actually find it hard to sleep. So, stop watching the clock if you have the habit of doing so. Especially if are awake in the middle of the night and finding it hard to sleep, engage in restful activity rather than staring the clock. Keep the bedroom lights dim and switch them off when you are truly ready to sleep.
Take Light Dinner
No doubt you might love to eat that pizza or pasta in the evening, such foods can trigger insomnia. So, have light dinner and try to eat 4-5 hours before bedtime. If you ever get up late at night because you are hungry, we advise not to consume midnight snacks. People who feel really hungry can munch on light snacks that won’t disturb their sleep. You can rely on something like nuts, granola bars, roasted chickpeas, and pumpkin seeds.
Don’t Nap During The Day
Napping during the daytime will make it harder for you to sleep early at night. So, avoid those naps during the day.
Have A Fixed Sleeping & Wake-Up Schedule
Set your sleeping and waking up hours and follow the same schedule every day. For example – if you wake up at 8 a.m. and sleep at 10 p.m., stick with this time every day and even during weekends.