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Optimize your nightly sleep schedule

If you’re not getting enough sleep, you’ll usually know it right away. The following day, after a poor night’s sleep, you’ll feel groggy, distracted, and forgetful, among other negative consequences.

But there is hope for those who suffer from chronic insomnia, since there are practical things you can do to create a conducive sleeping environment and enhance your nightly routine. Follow these guidelines for a more restful night’s sleep, and you’ll wake up every morning feeling refreshed and revitalized.

Maintain a Regular Sleep Routine

The more consistent you are with your nightly bedtime routine, the more your body will learn that it is time to sleep. A few easy adjustments to your daily routine may go a long way toward ensuring that you get the high-quality sleep that your body needs. Having a consistent routine also aids in synchronizing your circadian rhythm, which controls your levels of wakefulness and drowsiness.

Maintaining a regular dinnertime routine may help regulate your sleep-wake cycle. In order for your meal to be completely digested, it is preferable to have it no later than two to three hours before going to bed. If you’re having trouble sleeping, try not to eat or drink anything substantial before bed. You may also get in the proper state of mind to go to sleep by gently stretching or meditating. Another thing to consider is using essential oils like lavender in a diffuser to help soothe your senses and decrease tension.

Sleep goals

Establishing a regular bedtime or wake-up time each day can help you get a better night’s rest whenever you choose. For most adults, try for seven to nine hours of sleep per night. Even on weekends, try to stick to the same bedtime and wake time each day to maintain your sleep routine.

Dim the Lights

Lights should be turned down while you continue to relax in the evening. The dim light that prevails at night aids the circadian rhythm. Even better are blackout curtains and blinds, which block out all light and make the room dark and conducive to sleep.

Turn off your Smart Phones

When you’re reading through Facebook at two in the morning, your brain feels like it’s still fully awake. Blue light from electronics blocks the body’s natural melatonin synthesis, which signals to the brain that it’s time to sleep. No electronic devices, including phones, tablets, and computers, should be turned on in the bedroom. Try reading a real book instead of an electronic one and you’ll find that you can fall asleep far more easily.

Establish a Restful Setting for Slumber

If you want to feel refreshed and ready to tackle the day when you wake up, you need to establish a bedroom and nighttime routine that promotes good sleep. Indulge in a comfortable mattress. Invest in a supportive pillow for your neck and back. Make sure your pillows and mattress support your spine in a neutral posture.

If you go through all this preparation and still suffer from chronic fatigue, irritability, and difficulty concentrating, then you may have a sleep disorder. If you suspect you or someone you know may have a sleep disorder or even sleep apnea, it’s essential to consult a healthcare professional for proper evaluation, diagnosis, and treatment.