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Salute, for those who like to break someone else's account, good sleep has a positive effect on life: it improves thought processes, neutralizes negativity and increases productivity. But going to bed on time and falling asleep is not as easy as it seems. Time management coach Elizabeth Grace Saunders spoke about five factors that prevent you from getting enough sleep and shared tips on what you can do with them.
You don't know when to go to bed
Solution: set a specific time.
Many people don't think about what time they need to go to bed to get enough sleep. If you are one of them, count the number of hours before waking up. Most adults get six to eight hours of sleep. If you are not sure how much you need, try different sleep times until you understand how much sleep you need to feel well rested. If you have children who are likely to wake you up in the middle of the night, add an extra hour or two to your total sleep time.
You go to bed immediately after coming home.
Solution: Give yourself time to unload.
Most people need at least two hours of rest before going to bed. During this time, they eat dinner, put the house in order, communicate and relax. The sooner you get home, the easier it will be for you to go to bed early.
You are wasting your sleeping time.
Solution: Allow 30-60 minutes to unload.
Many people misunderstand the importance of unloading before bed, and because of this, situations occur when you go to bed later, due to the fact that you stayed too long watching TV shows. Each person needs time during which his brain must rest. Plan your evening with this time in mind. Set aside half an hour or an hour for watching TV, reading, exercising, or other activities that bring you joy. If you schedule time this way, your productivity will increase, because you will not be depriving yourself of hours.
Before going to bed, you do things that then keep you awake.
Solution: give up these activities
Allocating special time to rest can help you not only go to bed earlier but also fall asleep faster. Pay attention to activities that excite you and refrain from them shortly before bedtime. Here are a few things to give up at least an hour before bed:
How to relax before bed
Chances are, you do all of these things just an hour before bed. Obviously, you need to learn how to fall asleep quickly. Here's what you can do before bed:
Contrary to popular misconception, sleep deprivation should not be tolerated. By following these tips, you can improve your sleep quality and lead a happier, healthier, and more productive life.
You don't know when to go to bed
Solution: set a specific time.
Many people don't think about what time they need to go to bed to get enough sleep. If you are one of them, count the number of hours before waking up. Most adults get six to eight hours of sleep. If you are not sure how much you need, try different sleep times until you understand how much sleep you need to feel well rested. If you have children who are likely to wake you up in the middle of the night, add an extra hour or two to your total sleep time.
You go to bed immediately after coming home.
Solution: Give yourself time to unload.
Most people need at least two hours of rest before going to bed. During this time, they eat dinner, put the house in order, communicate and relax. The sooner you get home, the easier it will be for you to go to bed early.
You are wasting your sleeping time.
Solution: Allow 30-60 minutes to unload.
Many people misunderstand the importance of unloading before bed, and because of this, situations occur when you go to bed later, due to the fact that you stayed too long watching TV shows. Each person needs time during which his brain must rest. Plan your evening with this time in mind. Set aside half an hour or an hour for watching TV, reading, exercising, or other activities that bring you joy. If you schedule time this way, your productivity will increase, because you will not be depriving yourself of hours.
Before going to bed, you do things that then keep you awake.
Solution: give up these activities
Allocating special time to rest can help you not only go to bed earlier but also fall asleep faster. Pay attention to activities that excite you and refrain from them shortly before bedtime. Here are a few things to give up at least an hour before bed:
- Watching exciting programs and films.
- Parsing email.
- Listening to loud energetic music.
- Bright lights.
- Screens in general - computer, TV and phone.
- Telephone conversations.
- Food or drink.
How to relax before bed
Chances are, you do all of these things just an hour before bed. Obviously, you need to learn how to fall asleep quickly. Here's what you can do before bed:
- Start getting ready for bed early. For example, brush your teeth. If you get tired before bedtime, you can immediately lie down and sleep a little longer.
- Take a warm bath or shower to calm yourself down.
- Write in a journal, meditate, or pray to calm your mind, release negative emotions, and stop thinking about things.
- Do a gentle warm-up to relieve physical stress.
- Read a book - one you can safely put down.
- Talk to your spouse or partner about your day. Avoid the topic of finance, discuss everyday events, or any funny experiences.
Contrary to popular misconception, sleep deprivation should not be tolerated. By following these tips, you can improve your sleep quality and lead a happier, healthier, and more productive life.
