Getting good sleep on a weekday can be easy if you use some simple techniques, such as developing a bedtime routine, taking specialized supplements, drinking herbal teas, etc. The following tips designed specifically to help you relax after a busy day at work.
1. Set Up a Routine for Getting Good Sleep on a Weekday
Humans are creatures of habit, so you need to develop a habit of falling asleep. A routine of ‘pre-bedtime’ actions will make this easier because it will help your body shift into ‘sleep mode’. Depending on your situation, your routine might be as simple as brushing your teeth, washing up, and putting on pajamas.
However, it would be best to set up a more complicated wind-down process that starts about an hour before bedtime. It might involve meditation, making and drinking a soothing herbal tea, light reading and some relaxing yoga. This method is best for getting good sleep on a weekday because it helps your mind and body move on from the stress of work.
2. Eat a Proper Dinner (and Get a Bedtime Snack)
You should never go to bed hungry, because rebelling stomach might prevent you from falling asleep. Get a full meal about 1-2 hours before your regular bedtime. Never skip dinner altogether, just make the meal lighter if you are too late for your scheduled time.
If you feel hungry, get a light snack, like a piece of fruit or a glass of milk/juice about 30-15 minutes before bedtime.
3. Say No to Nicotine, Caffeine, Alcohol, and Gadgets an Hour Before Bed
It’s best not to smoke or drink alcohol at all, but if you do, avoid doing this for at least an hour before going to bed. Try not to consume any caffeinated drinks in the evening at all, especially if you are sensitive to this element.
Removing your gadgets with the access to news and social media might also help you relax as they agitate the mind and might wind you up again. However, listening to soothing music might be a good idea for getting good sleep on a weekday when you need to relax fast.
4. Give Your Bedroom a Makeover
Falling asleep will be easier if the setting helps you relax. A proper sleeping environment should be dark, dry, and maintain the temperature of about 75F. However, as every person is unique, you might have your own special requirements.
Usually, it’s advised to color the bedroom in neutral, light tones and minimize the number of objects there. You also should air the room before going to bed or use specialized appliances that will make the air within the room fresher.
5. Take the Right Supplement for You
There are a variety of supplements that might help you get better sleep regularly. For example, 5-HTP 50mg assists with weight loss, mood management, and sleep quality. Melatonin 3mg can be used to help you get good sleep on a weekday when jet lagged or stressed. However, this product should be used sparingly.
If your sleep problems are caused by some nutrient deficiency, taking appropriate supplements might help. B vitamins, in particular, might be the cause as they are tied to the function of the nervous system.
There are many ways to fight insomnia but you must understand that if the problem is recurring and neither of the traditional relaxation techniques helps, you should seek professional help. Consulting a health care expert will help you determine the cause of the problem and develop the most efficient treatment plan.
You Can’t ‘Make Up’ for Lost Sleep on Weekends
You should never forget that sleep deprivation is never a good thing. It’s extremely detrimental to your health and cognitive function. Most importantly, you can’t catch up on the lost sleep later, because every hour without rest deals damage immediately.
Sleeping in on weekends can be just as harmful as not sleeping enough on workdays. In order to stay healthy, getting good sleep on a weekday (7-8 hours) should become your rule for every day.