Effective Strategies To Achieve A Healthy Sleep Cycle

Turn The Temperature Down

Sleeping in a hot environment is difficult, so individuals should find ways to keep their bedroom cooler. Turning the temperature down on the furnace during the winter, and using an air conditioner during the summer are both great options. Individuals can also install a ceiling fan or use circulating box fans in their bedroom to keep it cool. If individuals must sleep during the day because they work at night, they can keep their bedroom cooler by hanging blackout curtains over the windows. They should also ensure they don't forget to change their bedding when the weather is warmer.

If individuals use cotton sheets and lightweight blankets, they will feel cooler at night. Individuals can increase ventilation in their bedroom by opening the windows. Making sure the climate-control vents are not covered is another way to have a cooler bedroom. When individuals have a humid home, it will feel uncomfortably hot in the summer, so they should install a dehumidification system to reduce the moisture in the air.

Get Up After Twenty Minutes

It is not a good idea for individuals to stay in bed while they toss and turn trying to go to sleep. Those who have trouble with this should get up after twenty minutes of trying to fall asleep to do something relaxing. They can keep a book in their bedroom and sit in a comfortable chair to read for a few minutes, or they can listen to soothing music. Performing mild stretches to release the tension in the back, arms and legs can help individuals sleep as well. If individuals feeling stressed can meditate for a few minutes to clear the anxious thoughts from their mind.

Individuals can also use special breathing techniques that will help eliminate stress, thus improving their sleeping cycle. Individuals should, however, avoid engaging in stimulating exercise or watching television because these activities will disrupt their sleeping cycle. After a short while of doing something else, individuals can return to bed and try falling asleep again.