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How to Sleep Better- Simple Steps to You'll Be Sleeping Better With These Tips:

Lack of sleep — it’s something that all of us strive to avoid but yet, it still plagues many. While it’s bad if you're suffering lack of sleep because you simply aren’t making enough time to get a good night’s rest, it’s doubly bad if you are but are laying there unable to fall asleep. Insomnia is a very frustrating issue and something that many adults do experience.

Fortunately, it may be avoidable. While there’s definitely something to be said for setting the stage right before bed and creating an atmosphere that’s conducive to sleeping, there are also things that you should be doing long before the night even comes. By adjusting your daytime habits, you can promote a better sleep state. 

Try these ideas to find the sleep formula that works best for you.

* Eat Early-:

Many of us are in the habit of hardly eating at all during the day only to come home and have a big dinner and proceed to snack all night long. This, unfortunately, is one of the worst things that you can do as far as your sleep state is concerned.
If your digestive system is busy digesting your food, this means you won’t be getting the sleep that you desire.
Instead, focus on eating more during the day and eating lighter at night. You’ll find this helps you fall asleep faster and also sleep more deeply during the night.

* Set a sleep schedule-: 

Set a sleep schedule and stick with it If you do only one thing to improve your sleep, this is it, says Dr. Breus: Go to bed at the same time every night and get up at the same time every morning—even on weekends. A regular sleep routine keeps your biological clock steady so you rest better. Exposure to a regular pattern of light and dark helps, so stay in sync by opening the blinds or going outside right after you wake up.

* Keep your bedroom dark-:

Even the most inconspicuous glow -- like that from a digital alarm clock -- can disrupt your shut-eye. If you can't seal up all the light sources in your room, consider using a comfy eye-mask.

* No electronics-:

Once you decide on what time you’re going to start your routine, from that time until the next morning you should force yourself to be electronic-free.
This includes TV’s, laptops, phones, e-readers, anything with a backlight. All of these devices will stimulate your brain which will keep you awake for much longer.
Your body is designed to be awake and alert at the sight of light. So it’s crucial that when you wake up in the middle of the night you don’t check your phone or flick on the TV.

* Create comfort-:

If your bedroom is not a comforting and relaxing place, you’re not going to want to spend a lot of time there. Make adjustments to your bedroom so that it is dark, quiet, cool and cozy. A key factor in the comfort level of your bedroom is the bed itself, so make sure your mattress is big enough so you can move freely, new enough so it doesn’t cause aches and pains, and comfortable enough to support a good night’s sleep.

* Exercise – At The Right Tim-:

Exercise is another must-do if you want to improve your sleep state. The trick here is to exercise at the right time. If you exercise too close to bedtime, it can make falling asleep very challenging as you may feel energized after that workout. The sweet spot is about 4-6 hours prior to going to bed if you can manage. Of course, you can exercise earlier if you desire, but this time before bed should get you tired enough come bedtime that you can fall into a deep slumber.

* Stay cool-:

Experts usually recommend setting your bedroom thermostat between 65° and 75°F—a good guideline, but pay attention to how you actually feel under the covers. Slipping between cool sheets helps trigger a drop in your body temperature. That shift signals the body to produce melatonin, which induces sleep. That's why it's also a good idea to take a warm bath or hot shower before going to bed: Both temporarily raise your body temperature, after which it gradually lowers in the cooler air, cueing your body to feel sleepy. But for optimal rest, once you've settled in to bed, you shouldn't feel cold or hot—but just right.

* Exercise regularly-:

In the National Sleep Foundation's 2013 Sleep In America survey, regular, vigorous exercisers reported getting the best sleep. The best news is that it doesn't take much: Adding even just a few minutes of physical activity to your day can make a difference in your rest.

* Banish worry-:

If you’re bringing the stress of your job and daily life to bed with you, you’re not going to sleep well. Resolve to keep everything that’s stressful out of your bedroom, so don’t bring in work materials, your phone or even allow yourself to think about work while in your bedroom. You can also gain control over your worries and anxieties by keeping a worry journal. Write about the things that are bothering you so you can work through them instead of bringing them to bed with you.

* Watch Your Caffeine Intak-:

Finally, don’t overlook the obvious: your caffeine intake. While you may be doing a good job at avoiding coffee after four in the afternoon, don’t forget about other beverages or foods that contain caffeine as well.
Soda’s, energy drinks, and chocolate all contain caffeine so make sure you are aware of this stimulant and avoiding having any after 4. Caffeine has a 6 hour half life so it will take 6 hours for half of the value to degrade in your body. If you can stop afternoon, even better.
Keeping these tips in mind, you should find that you can sleep better at night and finally start waking up feeling rested and ready to face your day.

* Check your pillow position-:

The perfect prop for your head will keep your spine and neck in a straight line to avoid tension or cramps that can prevent you from falling asleep. Ask your spouse to check the alignment of your head and neck when you're in your starting sleep position. If your neck is flexed back or raised, get a pillow that lets you sleep in a better-aligned position. And if you're a stomach sleeper, consider using either no pillow or a very flat one to help keep your neck and spine straight.

* Keep your bedroom quiet-:

Noises like whirring electronics or ticking watches can easily be left outside the bedroom. For snoring bed partners or blaring sirens outside your window that are slightly more difficult to avoid, try a handy pair of earplugs.

What helps you get your best rest? Let us know in the comments below!

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