I’m a sleep coach – the 3 small changes you need to make to your daily routine now to keep getting a good night’s sleep

SLEEP is such a tricky thing – the slightest change in your routine can completely upset it and leave you exhausted and jet-lagged the next day.

However, there are three things you could change in your daily routine to ensure you ALWAYS get a good night’s sleep, no matter what.

There are three things you should do to ensure you always get a great night's sleep every night

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There are three things you should do to ensure you always get a great night’s sleep every nightPhoto credit: Getty Images – Getty
Getting 15 minutes of sun every day should help tremendously

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Getting 15 minutes of sun every day should help tremendouslyPhoto credit: Getty

Speaking exclusively to The Sun, Proper Sleep Coach Kelly O’Brien, NBC-HWC, explained that people need to let go of what they think on paper is the ideal night’s sleep.

This means that everyone has their own sleep profile and can feel rested after seven hours of sleep while others feel better at nine.

Aside from determining your profile, however, there are simpler things you can do to ensure a good night’s sleep.

Here are O’Brien’s three tips:

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15 MINUTES OF SUNLIGHT

“One of the simplest and easiest things you can do is just get outside for 15 minutes during the day,” she explained.

Daylight can help our body pick up the signals it needs to relax in the evening.

O’Brien suggested you could spend time with your pets outside by taking them to the backyard or going for walks, sipping your morning tea or coffee on your porch or balcony, or answering calls at your local park.

SELF-SUFFICIENCY

This varies from person to person, O’Brien explained, but the most important thing is to spend the hour before you go to bed doing things that help you relax.

“It should be done on purpose and we have to protect the last hour before bedtime,” she explained, saying it was the most important.

It doesn’t matter what you’re doing – you can watch your favorite TV show, spend time with your kids, take a warm bath or shower, or even keep a journal.

The key is to do something that can help your brain end your daily worries and move on to a good night’s sleep.

However, one thing you should definitely stay away from is shows that could potentially reactivate your fight or flight response.

That means you might lose the bedtime news or scary and thrilling movies and shows.

“You’ll just stay triggered,” she explained.

CONSISTENCY

No, going to bed at the same time every day is no longer uncool.

It’s actually the best thing you can do for your sleep routine as it teaches you how many hours of rest your body needs.

“Keep to your schedule as consistently as possible, even on weekends.

“Maybe you can have some leeway on the weekends, but not too much because your body can feel jet lagged,” she explained.

This means that if you tend to go to bed around 10 p.m. during the week and 2 a.m. on the weekends, it will take a few days for your body to adjust.

To keep a schedule, you can go to bed at midnight on weekends to avoid disturbances.

MORE HACKS

Previously, another sleep expert claimed that you can make waking up in the morning a lot easier by changing a few things.

Expert Nic Shacklock said: “Most of us have trouble getting up in the morning, but there are a few things we can do to make it a little bit easier.

“One of the worst things you can do is actually hit the snooze button and nod off again, but it’s all our fault.

Make sure to stick to your relaxation routine every night

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Make sure to stick to your relaxation routine every nightPhoto credit: Getty
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“What happens is our body thinks we’re going back into a sleep cycle, we then break it when we finally wake up, causing us to feel more tired.

“Leaving your curtains open and setting your alarm further away are quick fixes that will help you get up in the morning.”

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https://www.the-sun.com/lifestyle/4856603/sleep-coach-daily-routine-good-rest/ I’m a sleep coach – the 3 small changes you need to make to your daily routine now to keep getting a good night’s sleep

Sarah Y. Kim

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