Many people have the problem of having trouble going to sleep at night and waking up in the morning. Some days I may fall asleep by 11 pm, and some days it is 1 or 2 am when I look at my mobile phone. When I wake up in the morning, I feel sleepy again. After a few days like this, I don’t even understand when my sleep time is random.
Once the sleep routine is broken, it takes a while to get it back to normal. However, if you can make some small habits regularly, it is possible to fix the sleeping time gradually. Therefore, there is no need to make big changes in one day. It is better to start with small changes.
Try to wake up at the same time every daySetting a sleep routine isn’t just about deciding when to sleep at night. The time you wake up in the morning is also important.Try to wake up around the same time every day, even if it’s a holiday. Even if sleep is less at first, keep getting up at regular time. After a few days the body will gradually adjust to that period.
Sleeping late at night can lead to delayed sleep again if you get into the habit of staying up late the next day. So try to keep the time of getting up in the morning as correct as possible.
Reduce mobile use at night
Taking mobile phone before going to sleep has now become a normal habit of many people. I’ll watch a video, then go to sleep—often an hour or more of watching goes by.So try to keep the mobile phone aside for a while before going to sleep. You can use it if necessary, but it is better to reduce the habit of watching videos or social media for a long time lying in bed.
It is not necessary to stop completely from the first day. Even if you reduce the time a little bit every day, you can see the change.
Don’t sleep too much during the dayIf you do not sleep at night, it is natural to want to sleep during the day. But sleeping too much during the day can delay falling asleep again at night.
If you have a habit of sleeping for a long time, especially after the afternoon, it can affect your sleep at night. If you sleep too much, you can rest for a short time, but it is better to take care that daytime sleep does not take the place of night sleep.Stay in the light for a while in the morning
It can be a good habit to wake up in the morning and open the window to get some natural light. Better to go for a walk outside.
Morning light helps maintain the body’s daily circadian rhythm. So try to spend some time outside or near the window every morning.
No separate arrangement is required to do this. You can wake up and stand on the balcony, go for a walk or sit by the window.Reduce tea and coffee at nightTea or coffee is a part of everyday life for many people. But drinking too much tea or coffee close to bedtime at night can delay sleep.
So if you want to fix the sleeping time, you can reduce the habit of drinking tea and coffee in the evening. Especially those who take a long time to sleep at night, may notice this.
Calm your mind and body before going to sleepIt is not easy for everyone to suddenly go to bed and fall asleep after a long day of work or thinking. Many things of the day are going around in the head. Even after closing the eyes, sleep does not come.
So you can have some quiet time for yourself before going to sleep. Reading something light, walking slowly, sitting quietly, or packing essentials—do anything that calms your mind.By doing the same small routine every day before going to sleep, the body will gradually understand that it is time to
Many times we play mobiles, watch videos, eat and drink or work while lying in bed. This may weaken the relationship between bed and sleep.If possible, prepare to sleep after going to bed. If sleep does not come, there is no need to force yourself to lie down for a long time. After sitting quietly for a while, you can go to bed again.
Eat too much food right before bed can cause discomfort. A heavy stomach makes it difficult for many people to sleep comfortably.So it is better not to eat dinner too late. You can eat light and moderate meals instead of heavy meals. It is also necessary to notice what food your body gets relief from.Keep the sleeping area comfortableThe sleeping place is too hot.Too much light or too much noise can cause sleep problems. So if possible keep the room quiet and comfortable.
Even small things like keeping the bed clean, dimming the lights, and reducing unnecessary noise can help make sleeping easier.Sometimes sleep doesn’t require any major changes. It can be good if you just fix the room environment a little.
Don’t change your routine overnightif you are in the habit of going to bed at 2 am, suddenly trying to go to sleep at 10 pm, you may have to lie in bed for a long time. This may increase the irritation.
It is better to advance the time slowly than that. For example, try to go to bed a little earlier every day. In the same way, you can gradually bring the time of getting up in the morning.Not all days will go well in the beginning. If you miss a day, it’s important to get back to your routine the next day.
Following the rules is the most important thinThe most important thing when it comes to getting a sleep routine is to stay consistent. It will be difficult to change if you stick to the rule for two days and then go on like before for a few days.
Getting up at the same time every day, cutting down on mobile phones at night, sleeping less during the day, and keeping your mind calm before going to sleep can gradually form a routine.However, not everyone’s sleep needs or habits are the same. For some it takes a little longer, for others the routine is fixed in less time. So there is no need to compare your sleeping time with anyone else.
Establishing a sleep routine is not really difficult, but it needs to be regular. If the night waking habit is long-standing, it may not be possible to change it in one night. So give yourself time.Trying to wake up at the same time every day, using mobile phones less at night, not sleeping too much during the day, cutting down on tea and coffee in the evening and having some quiet time before bed—these are small habits to start with.After following the rules for a few days, observe whether there is a change in your body and sleep. And if the sleep problem continues for a long time or if the daily life is very disturbed due to sleep, it is better to consult a doctor.
