How can I get a better night’s sleep?

Do you have trouble sleeping? These simple tips will help you sleep better and be more energetic and productive during the day. Mind Map made by Arpit Banjara

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How can I get a better night’s sleep? by Mind Map: How can I get a better night’s sleep?

1. Wind down and clear your head

1.1. Residual stress, worry, and anger from your day can make it very difficult to sleep well

1.2. developing a relaxing bedtime ritual to help you prepare your mind for sleep

1.2.1. practicing a relaxation technique

1.2.2. taking a warm bath

1.2.3. or dimming the lights and listening to soft music or an audiobook

2. Improve your sleep environment

2.1. Keep noise down

2.1.1. avoid or eliminate noise from neighbors, traffic, or other people in your household

2.1.2. try masking it with a fan or sound machine Earplugs may also help

2.2. Keep your room cool

2.2.1. Most people sleep best in a slightly cool room

2.2.2. A bedroom that is too hot or too cold can interfere with quality sleep

2.3. Make sure your bed is comfortable

2.3.1. Your bed covers should leave you enough room to stretch

2.3.2. and turn comfortably without becoming tangled

2.3.3. If you often wake up with a sore back or an aching neck

2.3.4. you may need to experiment with different levels of mattress firmness, foam toppers, and pillows that provide more or less support

2.4. Reserve your bed for sleeping and sex

2.4.1. By not working, watching TV, or using your phone, tablet, or computer in bed

2.4.2. your brain will associate the bedroom with just sleep and sex

3. Learn ways to get back to sleep

3.1. Stay out of your head

3.1.1. focus on the feelings in your body or practice breathing exercises

3.2. Make relaxation your goal, not sleep

3.2.1. try a relaxation technique such as visualization, progressive muscle relaxation, or meditation

3.2.2. which can be done without even getting out of bed

3.3. Postpone worrying and brainstorming

3.3.1. If you wake during the night feeling anxious about something or if you get a great idea in your head

3.3.2. make a brief note of it on paper and postpone worrying

3.3.3. about it until the next day when it will be easier to resolve

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5. Keep in sync with your body’s natural sleep-wake cycle

5.1. Try to go to sleep and get up at the same time every day

5.1.1. This helps set your body’s internal clock and optimize the quality of your sleep

5.1.2. If you’re getting enough sleep you should wake up naturally without an alarm

5.1.3. If you need an alarm clock you may need an earlier bedtime

5.2. Avoid sleeping in—even on weekends.

5.2.1. If you need to make up for a late night opt for a daytime nap rather than sleeping in

5.2.2. This allows you to pay off your sleep debt without disturbing your natural sleep-wake rhythm

5.3. Be smart about napping.

5.3.1. if you have trouble falling asleep or staying asleep at night napping can make things worse

5.3.2. Limit naps to 15 to 20 minutes in the early afternoon

5.4. Fight after-dinner drowsiness.

5.4.1. If you get sleepy way before your bedtime

5.4.2. get off the couch and do something mildly stimulating such as washing the dishes calling a friend or getting clothes ready for the next day

5.4.3. If you give in to the drowsiness you may wake up later in the night and have trouble getting back to sleep

6. Control your exposure to light

6.1. During the day:

6.1.1. Expose yourself to bright sunlight in the morning

6.1.2. Spend more time outside during daylight

6.1.3. Let as much natural light into your home or workspace as possible

6.1.4. If necessary, use a light therapy box

6.2. At night:

6.2.1. Avoid bright screens within 1-2 hours of your bedtime The blue light emitted by your phone, tablet, computer, or TV is especially disruptive

6.2.2. Say no to late-night television

6.2.3. Don’t read with backlit devices

6.2.4. When it’s time to sleep, make sure the room is dark

6.2.5. Keep the lights down if you get up during the night

7. Be smart about what you eat and drink

7.1. Limit caffeine and nicotine

7.2. Avoid big meals at night

7.3. Avoid alcohol before bed

7.4. Avoid drinking too many liquids in the evening

7.5. Cut back on sugary foods and refined carbs