Sleepless nights can take a toll on our health, especially if they become habitual. One interesting approach to fall asleep faster is not waiting until you just lay there in bed staring at the ceiling or tossing and turning, but preparing beforehand by establishing a sleeping plan.
A Sleeping Plan Helps Keep Your Body Clock in Check
When you get up at the same time every morning to go to work, your body’s internal clock gets synced to that cycle. After establishing a routine, mental alertness and sleepiness lessens somewhat compared to if you broke that morning ritual. A good example is sleeping late on the weekends. When you allow yourself that small luxury, this juggling of a set sleeping plan can set you back. In doing so, it only makes you feel worse come Monday morning for work when you crawl out of bed.
In reality what you have done through that weekend is altering your internal body clock. Instead, it is better to limit the body’s confusion by keeping to the work week wake up time. Therefore, setting your alarm clock to the usual hour seven days a week won’t be as hard when you return to work at the beginning of the week.
Light Helps Stimulate the Brain As Part of a Good Sleeping Plan
Now that the clock has fallen back until daylight-saving time returns in March, most of us wake up to darkness. Light serves to energize the brain. Once we return to daylight-saving time that bright light that your eyes come in contact with as it floods into your bedroom fires up the brain.
Through the dismal days of winter, taking a vitamin D supplement may help improve a gloomy mood, brain fog and safeguard your bones. What else can help is getting outside for at least 30 minutes or more with a walk or leaving your workplace during a lunch break for time outdoors. You can also look into a light-therapy box.
Dinner Choices Need Thought to Optimize a Sleeping Plan
Many of us reserve dinner as the heartiest meal. In view of that, we subject ourselves to possible digestion problems depending on how heavy the meal is, how acidic the dish was or if it was too spicy for stomachs that could cause acid reflux.
Generally speaking, a lighter, balanced meal at dinnertime is a safer option for inviting sleep. With that meal, you might want to include some form of bread to slowly savor. The reason a roll could help you sleep faster is because it is a quick-digesting carbohydrate that raises tryptophan in the blood to stimulate melatonin for ushering in sleep.
As the beverages, my favorite drink of coffee with all its caffeine should be avoided because the effects from the early cups linger in the body for up to eight hours, which will ruin sleep. Decaffeinated coffee really isn’t as caffeine free as you may be led to believe. Depending on the brand, you can find typically between 3 and 16 milligrams of caffeine per cup. The only real caffeine free is decaffeinated Folger’s Instant and not one of the brewed decaffeinated varieties of any of the brands.
Teas have less caffeine. Black tea has more than green tea, but both are better than regular coffee for caffeine. Decaffeinated teas are even better for avoiding caffeine than brewed decaffeinated coffees.
Take Nightly Relaxation Seriously Is Essential for An Effective Sleeping Plan
Relaxing after a leisurely bath or shower helps the body get sleep ready, especially if emerged in a soothing tub for aromatherapy by inhaling rose, lavender or jasmine essential oils.
Whether bath time is first followed by reading for an hour or so or enjoying a television program or listening to music, it is vital that you give yourself that freedom to unwind from daily stresses and work related activities. Allowing your mind the ability to escape through another leisurely activity can help you recoup and lessen stress more ideally for the next day.