How to have a good night's sleep

How to have a good night's sleep
Take good habits keep good habits during the day Prepare to sleep
Do you have trouble sleeping? The long-term effects of lack of sleep can exhaust you physically and
mentally. Sleeping is vital and a restful sleep will help your body regenerate while your mind wanders to
the land of dreams. Here is a small guide to sleep as well as possible.
1. Take good habits
Decide on a regular bedtime and sunrise time. What would be the best times to get up and go to bed
every day of the week (weekend included)? Keep in mind that you need about 8 hours of sleep a night. If
that means you have to go to bed at 11 pm, that's what you will have to do.
The idea is then to train your brain, for that it will be necessary to hold you there every day. When the
clock strikes 23:00, your brain will automatically go to sleep. And when at 7:00, the alarm clock rings,
you will be fresh and available. What are your ideal hours?
Adults need 7 to 9 hours of sleep on average, however, if you are under 18, you need at least 8 hours
and probably more
2. Respect these schedules every day.
If you have decided to get up at 7am to go to work, to have your sleep account, you will go to bed at
11pm. To begin, cancel all your evening plans for the next two weeks. You must go to bed and get up at
the appointed hours. This is the only way you can fall asleep and wake up easily.
Yes, the weekend too. If for two days you wake up at 10 am instead of 7, when Monday comes, you will
not feel rested when you have to get up early again. Respect the established schedules the time to get
used to it. You may later be more lax.
3. Take smart naps.

Getting up at 7:00 to go to bed is utopian: if you have a social life, friends, children and many other
things that could prevent you from sticking to your program to the letter. So if you need a nap to get
your 8 hours of sleep a day, go for it. But do not sleep too long or you'll be sleepy after dark.
Napping is more beneficial than sleeping longer at night. But respect your schedules as much as
possible. If necessary, take a nap in the late morning. Then resume your schedules as established.
4. Discover your natural sleep schedules.
If you are lucky enough to be able to do what you want and can sleep as much as you want without any
consequences (such as annoying your boss), try to find the natural sleep rhythm of your body. Do not
wake up for 2 weeks and go to bed when you are tired (but always in a similar time frame). At what time
do you get up and go to bed? When does your body signal you need to sleep or wake up?
Each person is different. After one or two weeks, you might realize that you wake up naturally at 8am
(or 9 or 10). If possible, set waking and sleeping times as close as possible to your natural schedule.
That's what's best for you!
5. Establish a bedtime ritual.
Another way to tell your body that it's time to sleep is to do activities every night that relax and make
you sleepy. Try some of them. Which do you find most relaxing?
Take a hot bath. Use calming scents and not life-giving scents.

Listen to calm music. This also has the advantage of covering the undesirable sounds of the city.
Read with a soft light. The strong light is to be avoided absolutely before going to bed, for that you
content with a soft light (see below for more details). Reading can take you straight to sleep (if you
choose the right book, of course).
Stretch. Relaxing your body is enjoyable at any time of the day, but especially before going to bed.
Stretch gently and stretch only if you are flexible enough to perform easily.
Do a simple activity. Simple! Anything you can do without thinking sitting in a comfortable chair will do
the trick.
6. Use your bed only for sleeping
Working in your bed is confusing your brain: is it a place of work or relaxation? Putting you to bed could
automatically launch your brain on the list of things you have to do. Make sure to keep these two worlds
separate. Book your bed for good night sleep and pleasure.
Make yourself a cozy bed! Invest in good pillows and a good blanket and make sure your bed is big
enough to go back home as you please. If a dog or child wants a place in your bed, you say!