Your sleep affects everything — your mood, your appetite, your focus, and so much more. Having a good night’s sleep can change your entire day, but disrupting your sleep schedule can affect your sleep for days or even weeks. Your body will adjust to whatever routine you practice, so enforce a good sleeping schedule. You will feel much better and your body will thank you.




Lights out

Ensure that all lights in your bedroom are shut off. Even the glowing numbers on an electronic clock can stimulate your mind and keep it running. Get light-cancelling curtains if the sun disturbs your sleep in the morning. Let your body know that it is time to rest, and rejuvenate by shutting everything down and turning all lights off.


No electronics

Turn off all of your electronics an hour before you want to go to bed. The lights and sounds they create keep your mind awake and active longer. Turn them off, and do something that will tire you out, like reading a book.



Set a schedule and stick to it. Decide what time you will go to bed every night and make sure you are under the covers with the lights off by that time. Practice the same bedtime routine every night so you get used to it. Soon enough following your schedule will be second nature and you will barely have to think about it.


Wash up

Taking a warm bath or shower before bed will help to relax your body and prepare it for rest. Your body will feel clean and cool afterwards, which will help you get a better night’s sleep.


Find your sweet spot

Toss and turn for a bit until you find the part of your bed you are most comfortable on. Experiment with different kinds of blankets, pillows, and temperatures to sleep in. Even changing up the position you settle down in can make a big difference in how well or poorly you sleep.


No food

Do not eat before bed! Your body will be processing your food which will keep you awake longer. Try not to eat anything after dinner and before bed. Also make sure to not eat any foods for dinner that are known to upset your stomach. The last thing you want to be doing is tossing and turning all night in pain.


Cut the caffeine

Caffeine is unhealthy normally, but it is even worse to have around the evening time. Caffeine can keep your mind active and awake for hours after consumption. Even if you try settling down after having something with caffeine in it earlier, you will find yourself struggling to fall asleep that night.


How good or bad our night’s sleep was can affect every aspect of our daily lives. Keep to a specific bedtime routine, and you will have a significantly easier time falling asleep and staying asleep.


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