4. Control Your Naps During the Day
Taking a nap during the day can give you the necessary energy to keep working without losing your sanity, but you need to be careful with them or else you won’t be able to sleep at night, causing you to take another nap the next day, and creating a vicious cycle.
It’s been proven that taking short naps can help your body and brain function during the day, but try to keep them below the 30-minute mark so you avoid having trouble sleeping at night.
You should also consider when to take your naps. If you take naps too late in the day, you’ll confuse your body and won’t be able to fall asleep when you have to.
Try to keep them short, take them early during the day and around the same time during the day to avoid losing sleep at night.
3. Don’t Exercise Too Late at Night
There’s absolutely nothing wrong with daily workouts, and it’s been proven that exercising can help you improve the quality of your sleep, but you need to know when to work out, not to mention your overall health.
Always try to include exercise or some form of physical activity in your day to improve your sleep, but you also need to know when you should work out.
Avoid working out before your bedtime because, just like caffeine or food, exercise is a stimulant that’ll automatically wake your body up and fill it with energy, adrenaline and increase your alertness.
Try to workout during the daytime to avoid giving your body unnecessary adrenaline right before bedtime. It’s worth noting, though, that everyone is different and some people don’t have any issues with exercising before they go to bed. If you can’t work out during the day because of lack of time, test your body and figure out the best way to exercise without compromising your sleep.
Plus, there have been studies that show people who meditate for over 30 minutes every day have poorer sleep quality. It sounds like that shouldn’t be the case, but a study from The American Psychosomatic Society shows that people who meditate for more than half an hour, five days per week, experienced a worse sleep quality.
2. Don’t Use Your Bed for Something Other Than Sleep
You need to use your bed as a trigger to let your body know it’s bedtime. Because of that, you should stop using it if you’re not going to sleep.
If you use your bed to work, read, watch TV, or play video games, you’re subconsciously telling yourself that your bed is for everything, not just sleeping. If you only use your bed to sleep, you’ll know it’s bedtime once you lay down at night, helping you create a sleeping ritual.