Have Trouble Sleeping at Night? 5 Habits to Improve Your Sleep

Healthy sleep habits can make a big difference in your quality of life. Having healthy sleep habits is often referred to as having good sleep hygiene.

Sleep difficulty or when you have trouble sleeping at night may affect your physical and mental health. Lack of sleep may also cause you to have frequent headaches or trouble concentrating.

Signs of sleeping difficulty may include an inability to focus during the day, frequent headaches, irritability, daytime fatigue, waking up too early, waking up throughout the night, or taking several hours to fall asleep.

Here are 5 Habits to Improve Your Sleep

Habit 1. Adjust/Create Your Sleeping Schedule
Set alarms when to go to bed and when to get up and do it regularly at least one week. In general, you should Early Go to Bed, Early Get Up. You will see/feel the difference.
Stick Wake up at the same time every day. Even if you have a hard time falling asleep and feel tired in the morning, try to get up at the same time (weekends included). This can help adjust your body’s clock and aid in falling asleep at night.

Habit 2. Relax Your Body and Mind
Set aside time at least 60 minutes before going to sleep to do something relaxing like reading, listening to music, taking a shower or bathtub (can relax your muscles).

Habit 3. Devices and Light Off
Disconnect yourself at least one hour before go to sleep from bright light and close-range electronic devices such as laptops, phones, and tablets, as the light from their screens can alert the brain and make it harder to fall asleep.

Habit 4. Choose Your Diet Wisely
Some food and substances can cause insomnia like caffeine, nightshades (potatoes, tomatoes, eggplant, peppers, and goji berries), alcohol, aged, fermented, cured, smoked, and cultured foods (salami, cheese, sauerkraut, red wine, etc.), sugar, flour, and other refined carbohydrates.




Habit 5. Exercise Regularly
Doing exercise regularly improves both your physical health and mental health.
The key is start small and do it regularly (just do it and do not give up).
Remember my favourite quote? Learn to enjoy the journey, not just destination.
Exercise does not have to be boring and take much time. (I will share details on how to exercise and enjoy it at the same time in later post)

Here what you can and should do:

1. Choose activity that you like. If you do not like working out at gym like me (I like open space and nature), strolling while listening to your favourite music can be a good start. I do it every evening 30 or 60 minutes a day, everyday. Yoga, dancing, playing badminton at the backyard with your family, walking your dog, cycling, jogging, swimming and even walking more often to parking lot can be also good exercise.

2. Schedule your time and do it regularly. When to do exercise is also important. In general, you should spend more time in the evening than in the morning as overdo it in the morning can make you exhausted and ruin the day. I spend 15 to 30 minutes in the morning and 60 minutes in the evening. No food and exercise at least two hours before sleep as they can interrupt your sleep or take more time to digest and put you into sleep.

Disclaimer: This content is intended for information and educational purpose only. I (the author) will not responsible for any losses or damages in any forms when you follow the instruction. Please seek for professional when you need one.