Stop using your mobile devices at 9PM and do something that relaxes you, like showering, reading a book and/or taking a walk.
That's called having a good "sleep hygiene" 🙂
Second, start getting ready for bed at 8 or 9 pm. It doesn't mean getting in bed. It means get yourself ready for tomorrow. Do your list of things that will keep you from getting in bed at 10 pm. Do you need to lay out your clothes? Do you need to make lunch for work tomorrow? Get that routine taken care of early if you can. If you start at 8 pm and finish by 8:15, then great! It's done, and you don't need to worry about it.
Lastly, make this your routine. Do it every day whether you work tomorrow or not, whether you need to get up or not, get up at the same time every morning whether you slept well or not. Also, wake up time can't be 10 am. It needs to be around 6 or 7 am. Otherwise, you've overslept.
I usually read a book before I sleep and then just lay in the dark comfortable and relax. And then I’m out like a light.
Sometimes when I can’t sleep, drinking chamomile tea 30 minutes before you sleep also works like a charm as well.
Second you can do some relaxing activities for sleep, like reading, listening to music.
Besides, melatoninn medicines may also be helpful. But you can never depend on them. They can be used to adjust your interrupted natural rhythm and after you have formed the right sleeping habits, stop taking them since they do have side effects.
I do my evening routine in time so I have some relaxing time left and so it is easyer to get in bed on time
- How do you keep exercising interesting? I don’t want to hit a plateau.
- I only do calisthenics. I have been doing core training, push-ups, and pull-ups every day for a few months. I’ve been stuck at around 20 max pull-ups for months and can’t seem to get stronger. I do different variations every day so I almost never do the same exercise 2 days in a row. My question is would it be better to take rest days on core exercises? And should I focus on certain muscle groups instead of doing everything in a day? When I take a rest day I feel like I’m weaker the next day, so I try and take as few as possible. But I’m just not sure if it’s my program. Also, if anyone knows of some great calisthenic exercises to get shredded it would be greatly appreciated. I need a good calisthenic workout program.
- How do you find an exercise you enjoy that doesn’t cost too much?
- Is it necessary to sign up for a goal (e.g. a 5k run) to keep your exercise on track?
- How do you find exercise habits for disabled people? I’m finding it a challenge to several things. I can’t jog or run. At the moment I also have broken ribs so I can only walk short distances. Is there anything else I can do?
- Do you find exercising with a friend or partner more rewarding than exercising alone?
- What do you do for better sleep?
- How do you prepare for your morning routine? Does it start the night before?
- How can I stop planning things but never finishing them?
- What commitment devices do you use to make sure you complete your exercise habit?